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The official Karlie Kloss workout, according to her trainer


karlie kloss akt workout
Photo: [email protected]
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Images of super-waif Kate Moss wearing Adidas Gazelles aside, modern-day models aren’t just about athleisure; they’re also showing off their muscles and posting Instas at their fave workout studios. And who among the supers is leading the strong pack? Karlie Kloss, queen of the #FitnessFriday pictures.

So how does the ultra-fit runway star work out? She gets some expert help from AKT InMotion founder Anna Kaiser, who pushes the model through a strength training and cardio interval series that the New York City-based dance cardio dynamo tells us leaves Kloss drenched in sweat—and feeling more energized than ever before.

“Karlie works really, really hard,” says Kaiser, who has been training Kloss since April. “She’s super-focused, and we have so much fun together. When a song comes on that she loves, we sing along.” How much fun? The two, who are on a “big Beyonce high,” notes Kaiser, just went to see Queen Bey in concert. (They also like to play Justin Bieber, Black Eyed Peas, Jay-Z, and Rihanna as well.)

Does the leggy model ever have trouble getting through the trainer’s tough, sweaty workout? “At the beginning, she would stop—it’s really hard,” admits Kaiser. “But now she pushes through. Her head’s in the game.”

And her heart, too: Kloss wears a heart rate monitor to every single class (AKT offers them up to everyone—yes, even us normals), and Kaiser pushes her to be at 75-90 percent of her maximum heart rate throughout every sweat session. (And you thought that models were lightweights….)

But the most impressive thing about Kloss’ fitness regimen? Her dedication. “Karlie is so busy, but she always finds time to fit in a workout,” says Kaiser. “Sometimes she’ll come directly from a shoot. Even if she’s had a very long day, she shows up.” And if she happens to be on the road? No excuses from Kloss—she’ll stream workouts from Kaiser’s new app.

Ready to up your game and workout like Karlie Kloss? Below, Anna Kaiser exclusively shares with Well+Good the supermodels training regimen.

And if you’re in the East Hampton area on the morning of Sunday, July 17, come try the workout yourself at AKT InMotion—Well+Good will be hosting! Classes are available at 8, 9:30, and 10:30 a.m., there will be complimentary Suja juice, and we’ll be giving out free beach bags. Click here to sign up—each class is $40.

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karlie kloss akt
Photo: [email protected]

The warm-up

Kaiser uses a 14-inch box and overhead bands with Kloss, and incorporates them in the warm-up. If you don’t have these, try using a makeshift step and a resistance band. Repeat the series twice.

1. Hold overhead bands down (or a resistance band spread apart above your head) to engage your upper body and core.

2. Step on and off the box while still holding the bands and working your arms.

3. Do some flexibility kicks and side lunges on each side using the box or step to work your lower body.

4. Hold planks against the step (or on the floor) for one minute.

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karlie kloss anna kaiser workout
Photo: [email protected]

Cardio interval

Kaiser incorporates TRX into her cardio segments with Kloss, but you can emulate her workout without them. “Think of it as a kickboxing routine,” says Kaiser of the workout they do. Warning: Get ready to seriously sweat.

1. Do knee repeaters (30 seconds on each leg). Put one leg straight behind you with the front leg bent into a lunge position. Stand tall with your arms raised above your head and bring your back leg forward and up with a bent knee, then take it back behind you into the lunge position. Maintain a tight core as you repeat with each leg.

2. Do 10 squat jumps on and off the box or step—extend your arms straight in front of you as you lower into a seated squat with your thighs parallel to the floor. Pressing through the balls of your feet, jump straight into the air as you exhale.

3. Do 10 lunges on and off the box or step.

4. Do jumping jacks for 30 seconds.

5. Throw some kicks and punches for 30 seconds.

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karlie kloss anna kaiser workout
Photo: [email protected]

Strength circuit

Repeat this segment four times, and do each move for 30 seconds each.

1. Jackknives. Lie on the floor with your arms extended above your head and your legs extended as well. Exhale as you bend at the waist and have your arms and legs meet in a jackknife position (legs in a 45 degree angle and arms straight). Inhale and lower back to the floor.

2. Use 8–10 pound weights for overhead shoulder presses.

3. Push-ups off the box (or step, if you’re using one).

4. Donkey kicks for glute isolation. Alternate legs.

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karlie kloss akt anna kaiser workout
Photo: [email protected]

Cool down

“We always foam roll after every workout,” says Kaiser. “Karlie was really surprised by how painful it is! But when you’re an active person, it’s necessary in order to keep your joints and muscles healthy so you don’t risk injury.”

Use a foam roller to roll out your quads, hamstrings, glutes, upper back, and any other part of your body that needs stretching.

You can also check out Blake Lively’s workout, straight from her trainer. And BTW, how’s your form? Here are four common mistakes you might be making at the gym—and tips on how to correct them.