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Shakira Workout: Sexy Moves Straight From Her Trainer

Google Sheet Workout Export

By Chris Davis

Experience Advanced (3+ years)
Time 17 minutes/day | 3 days/week
Goals

Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body

Equipment

Box, Bodyweight, Sliding Disc, Mini Loop Bands


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Average Exertion
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40%
Average Cardio Intensity
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30%
Source: www.popworkouts.com

The Shakira Workout includes sexy moves straight from her trainer. The goal of the Shakira Workout is to get toned arms and defined abs, while sculpting the rest of her body. Her trainer, Anna Kaiser, had to get her back in shape after her baby, Milan. The Shakira workout utilizes non-stop circuit training. This is where you move from one exercise to the next in quick succession.

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Description

Week 1 Overview

Day 1:

Full Body

Day 2:

Ab Workout

Day 3:

Full Body Workout Routine


Day 1 - Full Body

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The Shakira Workout Routine starts out with Round 1.

Watch the video here.

This in an important warm up to get your body ready. Many people tend to skip warm ups, or go light. But, this is really the time to get your heart rate up. Then, Shakira progresses to Round 2 where you focus on abs, while working the rest of the body.

Circuit
Step-up with Knee Raise demonstrationPlay Step-up with Knee Raise demonstration
1A. Step-up with Knee Raise
3-4 sets, 30s, (rest 20s)
Time between exercises: 60s
Show Alternative Exercises
Heel Clicks Jump Squat demonstrationPlay Heel Clicks Jump Squat demonstration
1B. Heel Clicks Jump Squat
3-4 sets, 15s, (rest 20s)
Time between exercises: 60s
Show Alternative Exercises
Lunge Heel Kick demonstrationPlay Lunge Heel Kick demonstration
1C. Lunge Heel Kick
3-4 sets, 30s, (rest 20s)
Time between exercises: 60s
Show Alternative Exercises
Heel Clicks Jump Squat demonstrationPlay Heel Clicks Jump Squat demonstration
1D. Heel Clicks Jump Squat
3-4 sets, 15s, (rest 20s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Step-up with Knee Raise demonstrationPlay Step-up with Knee Raise demonstration
2A. Step-up with Knee Raise
3 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Heel Clicks Jump Squat demonstrationPlay Heel Clicks Jump Squat demonstration
2B. Heel Clicks Jump Squat
3 sets, 15s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lunge Heel Kick demonstrationPlay Lunge Heel Kick demonstration
2C. Lunge Heel Kick
3 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Russian Twist demonstrationPlay Russian Twist demonstration
2D. Russian Twist
3 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Alternating Slide Out demonstrationPlay Alternating Slide Out demonstration
2E. Alternating Slide Out
3 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dead Bug demonstrationPlay Dead Bug demonstration
2F. Dead Bug
3 sets, 30s, (rest 60s)
Add weight (dumbbell) for resistance
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Ab Workout

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SELF magazine interviewed Shakira recently (see it for workout details) and asked her about the “Shakira Ab workout.” Here are her go-to moves for abs.

Circuit

No media available

1A. Cat & Dog Pose
3 sets, 30 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Sit Up demonstrationPlay Sit Up demonstration
1B. Sit Up
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Toe Touchers demonstrationPlay Toe Touchers demonstration
1C. Toe Touchers
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent-Knee V-Up demonstrationPlay Bent-Knee V-Up demonstration
1D. Bent-Knee V-Up
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Full Body Workout Routine

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Not to be outdone, SHAPE magazine also decided to get their hands on a Shakira workout. SHAPE magazine found a Shakira full body workout routine. They got the workout from Shakira’s trainer Anna Kaiser.

Circuit
Step-up with Knee Raise demonstrationPlay Step-up with Knee Raise demonstration
1A. Step-up with Knee Raise
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Band Hip Adductions demonstrationPlay Band Hip Adductions demonstration
1B. Band Hip Adductions
3 sets, 20 reps, (rest 60s)
20 each leg
Time between exercises: 60s
Show Alternative Exercises

No media available

1C. Cat & Dog Pose
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Sit Up demonstrationPlay Sit Up demonstration
1D. Sit Up
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Toe Touchers demonstrationPlay Toe Touchers demonstration
1E. Toe Touchers
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent-Knee V-Up demonstrationPlay Bent-Knee V-Up demonstration
1F. Bent-Knee V-Up
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Alternating Staggered Pushup demonstrationPlay Alternating Staggered Pushup demonstration
1G. Alternating Staggered Pushup
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Sphinx Push Up demonstrationPlay Sphinx Push Up demonstration
1H. Sphinx Push Up
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 1/7/2020, UTC


Last Updated: 9/12/2020, UTC

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