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Natalie Portman Black Swan Workout Diet: Long Lean Body

By Myworkouts

Experience
Beginner (1-2 years)
Time
9 minutes/day
Good for
Tone Body, Fat Loss, Gain Strength, Lose Weight
Equipment
Pool, Bodyweight
Statistics
Average Cardio Intensity
20%
Average Exertion
40%
Description


Lats, Glutes, Hip Abductors, Hip Adductors, Quads

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The Natalie Portman workout starts with the Hamstring Stretch and the Hip Opener Stretch. After each exercise, Mary Helen Bowers has Natalie Portman move back into these stretches. This gives her a minute to stretch, and rest from the previous exercise.

Beginners should do a lot of stretching, a quick stretch between each exercise. You can taper it down as you get more advanced (and flexible) by skipping stretching here and there.

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1 set, 1 miles, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Butt Lift (Bridge)
2-4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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2-4 sets, 8 reps, (rest 60s)
Pulse - shorter and faster
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

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2-4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bodyweight Clamshells
2-4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

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2-4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Single Leg Hip Bridge
2-4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

2-4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Butt Lift (Bridge)
2-4 sets, 8 reps, (rest 60s)
Wide stance - feet far apart
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

2-4 sets, 8 reps, (rest 60s)
Wide stance - feet far apart
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Date Created: Fri Oct 15 2021 19:49:05 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:49:05 GMT+0000 (Coordinated Universal Time)

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