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Natalie Portman Black Swan Workout Diet: Long Lean Body

By Chris Davis

Experience

Intermediate (2-3 years)

Days per week

1 day

Time

53 minutes

Genders

Goals

Fat Loss (Female)

Gain Strength (Female)

Tone Body (Female)

Description

The Natalie Portman Black Swan workout is about turning into a ballerina. Natalie Portman had to lose weight, and develop a long and lean body, for her role as Nina in Black Swan. The Natalie Portman

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Source

www.popworkouts.com

Equipment

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

53 minutes

Genders

Days per week

1 day

Goals

Fat Loss (Female)

Gain Strength (Female)

Tone Body (Female)

Description

The Natalie Portman Black Swan workout is about turning into a ballerina. Natalie Portman had to lose weight, and develop a long and lean body, for her role as Nina in Black Swan. The Natalie Portman

Show More

Equipment

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

www.popworkouts.com

Week 1

Day 1

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.

Exercise	Sets	Reps	Rest	Notes
1. Freestyle Swim ▶	1 set	1 miles	60s
2A. Butt Lift (Bridge) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	2 - 4 sets	8 reps	60s
2B. Glute Bridge Pulse ▶	2 - 4 sets	8 reps	60s	Pulse - shorter and faster
2C. Tiptoe Glute Bridge ▶	2 - 4 sets	8 reps	60s
2D. Bodyweight Clamshells Hip Clamshell Exercise progression by TheProactiveAthlete	2 - 4 sets	8 reps	60s
2E. Butterfly Hip Bridge Butterfly Glute Bridge by BOOST Health TV	2 - 4 sets	8 reps	60s
2F. Single Leg Hip Bridge Single Leg Glute Bridge by Avid Fitness	2 - 4 sets	8 reps	60s
2G. Single Leg Hip Bridge Pulse Single Leg Glute Bridge with Pulse by elkintraining	2 - 4 sets	8 reps	60s
2H. Butt Lift (Bridge) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	2 - 4 sets	8 reps	60s	Wide stance - feet far apart
2I. Butterfly Hip Bridge Butterfly Glute Bridge by BOOST Health TV	2 - 4 sets	8 reps	60s	Wide stance - feet far apart

Date Created: 1/7/20, 6:34 AM

Last Updated: 2/13/20, 7:15 PM

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