How To Do A Full-Body Workout Like Jennifer Garner
How would you celebrate turning 50? Actress Jennifer Garner marked the big 5-0 with a hard-core workout from trainer Beth Nicely (via Shape). It was a perfect mix of plyometrics, strength moves, and core training with — get this — 50 reps apiece. You read that right. 50 reps.
You might not think you can build strength with that many reps, but Muscle & Fitness says that building strength is all about consistently challenging your body to do something it's not used to. Besides, 50 reps of certain exercises aren't foreign to CrossFitters. The "Filthy Fifty" workout combines 50 reps each of box jumps, pull-ups, kettlebell swings, walking lunges, and burpees, just to name a few (via CrossFit), and that's not even on your 50th birthday.
Garner's full-body workout starts with plyometrics to get the heart pumping (via Shape). She did 50 box jumps, box jumps with weights, single-leg box jumps, and oblique twist box jumps. Tired yet? That's just a few of the plyometrics in the workout. The National Academy of Sports Medicine says plyometrics are great for creating explosive strength, power, and overall fitness. Athletes need them to improve their sport, but the rest of us could benefit from plyometrics because they prepare us for rapid changes in our environment (e.g. when your dog darts you in another direction when he sees a squirrel).
Garner's strength training routine using light weights
Garner's birthday workout also included 50 reps of various strength moves to target her upper body (via Shape). You don't need too much weight here because a 5-pound dumbbell might feel like 50 pounds after 50 reps. Garner's trainer suggests overhead presses, bent-over rows, and alternating shoulder presses.
You can get more bang out of this 50-rep workout if you tack on a few other moves. Rather than a basic overhead press, add a bicep curl before bringing the dumbbells overhead (via Self). Then move to overhead triceps extension, where you'll start with the dumbbells touching each other behind your neck with the elbows bent. Your elbows should point to the ceiling. Straighten the arms so the dumbbells reach above your head, keeping the top of your arm as vertical as possible. Finally, target your deltoids and trapezius muscles with an alternating forward to lateral raise. Holding the dumbbells with the palms facing in front of you, raise the weight so your arms are parallel to the floor. Lower the weight, then turn your palms towards one another as you raise the dumbbells to your sides at shoulder level.
However Garner builds a strong core with planks
According to Cleveland Clinic, planks are a convenient way to target the core because you don't need any equipment. Planks work the rectus abdominis, obliques, and transverse abdominis to help your posture, protect your lower back, and support your other weight-lifting exercises. Be sure to incorporate side planks to really target those obliques.
Garner's birthday workout included a wide variety of plank options (via Shape). You might like plank jacks, where you hop your feet wide and together, but try adding shoulder taps to this move. If your arms aren't toast after your strength workout, add dumbbell rows while in the quadruped (bird-dog) position. To continue working your upper back, try scapular contractions while in plank, where you pull your shoulder blades together and apart for reps. If that's not burning your core, swing one elbow to the side (like a lateral raise) while in a plank position.
Even if you can't do 50 reps of each exercise, you'll know you've gotten a good combo of cardio, strength, and core in a single workout.