The workout includes six easy-to-follow steps and one piece of equipment: a medium-strength resistance band. "I actually did these exact exercises with Shakira tonight in Barcelona," Kaiser wrote in the post's caption. According to the star trainer, the goal was ensuring Shakira's strength and stamina are at their best, and if you try the series for yourself, you'll be sure to feel the burn.
Want to try it yourself? Kaiser demos each move in this video on her Instagram account. But if you need more intel, read through the detailed breakdowns below.
Move 1: Passé lunge
Start with you feet hips width apart at the top of your mat. Drive your right knee up to hip height, sending you left arm forward and right arm back (elbows bent at 90 degrees). Then, hinge at the waist and lower your right hand to the mat in line with your left toes, while simultaneously extending your right leg behind you into a low runner's lunge. Allow your left arm to work as a counterbalance by floating it behind you as hip height. Push up through your left foot to return to your standing knee-drive position. Repeat 16 reps on same side.
Move 2: Knee repeaters
Start in the low runner's lunge from move 1, but this time, allow your left hand to rest on your left thigh, just above the knee. Transfer weight into your left heel, putting the work into your left glute. Then, drive your right knee into your chest like you're doing a single leg mountain climber. Aim to keep your chest as parallel to the ground as possible and weight forward over your standing leg. Repeat 16 times on same leg.
Move 3: Band kicks
You'll need a resistance band with handles for this one. Start in a quadruped position on all fours with your wrists under your shoulders and knees under your hips. Hook the resistance band around the arch of your right foot and hold onto the handles by hooking them around your thumbs while keeping your palms flat on the ground for anchoring. Extend your right leg behind you, foot flexed, keeping your hips squared to the ground. Slowly return to your start position, maintaining resistance on the band the entire time. Repeat for 20 reps on right leg.
Move 4: Band pulses
Start with your right leg in the full extension from move 3. Bend your knee in half the distance you did in the move above and push it back out until your leg is straight as if you were trying to leave a footprint on the wall behind you. Do 30 reps on your right leg.
5. Abductor lifts
Start in the same quadruped position from move 3. Extend your right leg until it's straight directly behind you, but leave it on the floor. Swivel on your left knee until it's perpendicular to your mat, still under you hip. Allow it to pin the resistance band being held by your left hand to the floor. Your hips will naturally want to turn out as you switch your knee position. Let them, and continue to turn out your right leg until you're facing sideways, looking at the wall next to you. Lift your right leg to hip height, foot flexed, and place your right hand on your right hip, still holding the resistance band. Start to lift and lower your leg 2 inches concentrating on making the movement come from your abs and side butt. Repeat for 20 reps on your right leg.
Move 6: Magic circles
Maintain the turned out position from move 5 with your right leg lifted in the air. Begin to draw grapefruit-sized circles, making the movement come from your hip and not your toes. Do five circles in one direction, then switch directions for five more circles. Repeat the entire 6-move sequence on your left leg.
Here's how to master Naomi Campbell's battle ropes exercise. Or, find out how much water you should be drinking during your workout.
This story was originally published on April 4, 2018; it was updated on July 11, 2018.
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