One thing we have in common with celebrities is that our schedules are tight, especially when we travel. (Never mind that they fly private.)
Ernster – who also trained Ben Affleck for The Town – has a philosophy: “Get the most out of the hour.” Here, he takes 3 basic moves to the next level:
Since hotels gyms differ, Ernster makes sure these moves are executable almost anywhere. We’re playing “jet-setter,” so we met him at The Four Seasons Beverly Hills’ new indoor/outdoor facility (below), where he is one of a few elite celebrity trainers on call.
For Ernster, it’s all about integral training, combining upper and lower body exercises to boost heart rate. “There’s no reason ever to sit down while you’re working out,” he explains.
He doesn’t believe in starving for weight loss either: “If you limit yourself to 800 calories a day, your body will start eating your glutes for lunch. Start with realistic goals. Try to stick with mostly protein because that’s what muscles are made of and, if you’re at a party and really craving a piece of cake, sometimes its best to just eat that instead of snacking on everything around it.”
Whether you’re Mary J. or non-celeb Jane, here are Ernster’s 3 must-do moves to get in shape quickly:
1. Do a squat with toes up and weight in your heels, while squeezing your butt. Ernster is super focused on correct form and says, “If you can’t feel the exercise in the right place, then you’re doing it wrong.” Once you have that down, add a press (pushing a ball or weight above your head as you stand) or a slam (where you throw a ball down and then catch it on the bounce) to increase heart rate.
2. Row! If there’s no relevant machine, take a resistance band and wrap it around a narrow pole. To avoid stressing the back, keep your shoulders and back straight. Then, for a controlled movement, as you pull backwards, make sure to start by rotating your shoulders back and then pull the strap back with your hands, using your upper arms to pull. “Stabilize the muscles that you don’t want to use,” recommends Ernster. “Think of bringing your shoulder blades together.” A lower row at an angle downward (with the band slung lower on the pole), specifically works abs.
Combine this exercise with a reverse lunge squat, stepping back with one foot and then lowering down while lifting your back heel, so that your front knee is directly over your front heel and your back knee is at a 90 degree angle to the floor. Stand and repeat!
3. Do a (“guy-style”) push-up, keeping your core tight, never allowing your mid-section to dip. “If you know yoga, a push-up is just moving plank,” says Ernster. After each push-up, jump your feet between your hands and rise to standing. That will raise your heart rate. Or, to make the move more difficult, do each push-up, while balancing one hand on a rubber ball.
Got questions for this big-wig trainer? Tweet him @adamernster!
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