Plus-Size Model ASHLEY GRAHAM Workout | Athletes Training
Exactly How Ashley Graham Works Out, According To Her Trainer
If there's anyone who knows a thing or two about body positivity, it's Ashley Graham. The model, designer, and total babe is an advocate for embracing what you've got—and taking care of that bod in the gym, too. For proof, just look to , where theAmerica's Next Top Modeljudge is getting her workout in at NYC hotspot The Dogpound with her trainer Dawin Pena, the gym's co-founder.
"Ashley is a busy woman," says Pena. "But that doesn't mean she can't get in a great workout in a short amount of time. Generally we do weights with a high rep count and some calisthenics in between to get her heart rate up."
Want to score a body like Ashley's? This workout routine, developed by Pena, torches calories and gives the model an extra confidence boost along with that peach emoji-like backside.
Stand with your feet slightly wider than hip-distance apart with hands in front of you. Squat until your thighs are parallel to the floor. Return to start. That's one rep. Do 20 reps.
Stand on your left foot with your left knee slightly bent and your right foot slightly off the floor. Lower your body toward the floor, then bound to your right by jumping off your left leg. Land on your right foot and bring your left foot behind your right as your reach toward the outside of your right foot with your left hand. Reverse the movement, landing on your left foot. That's one rep. Do 20 reps.
Stand with your feet hip-width apart, then bend your knees to lower your hands to the floor. Jump both feet back to move into a plank. Keep your spine straight and abs engaged. Then do a pushup. You can lower to your knees if necessary. Jump your feet back up to your hands. As you stand up, jump into the air and clap your hands overhead. That's one rep. Do 20 reps.
Stand with your feet slightly wider than hip-distance apart holding dumbbells at sides with palms facing in. Squat until your thighs are parallel to the floor. Return to start. That's one rep. Do 20 reps.
Stand with your feet hip-width apart and your hands on your hips. Step forward with your right leg and slowly lower your body until your right knee is bent at least 90 degrees. Push back to the starting position and repeat with your left leg. That's one rep. Do 20 reps.
Stand with your feet hip-width apart and your hands on your hips. Keeping your gaze forward and abs tight, take a big step to the left with your left foot and bend your left knee 90 degrees, keeping your right leg extended. Push through the heel of your left foot to return to standing. Repeat on your right side. That's one rep. Do 20 reps.
Stand with your feet at about twice shoulder-width, your toes turned out slightly, holding one heavy dumbbell in each hand. Brace your abs and lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position. That's one rep. Do 20 reps.
Related: 7 Reasons Your Thighs Aren't Changing No Matter How Much You Work Out
Stand with your feet hip-width apart holding a medicine ball with knees slightly bent. Raise the ball so it's straight overhead. Use your core to bring your torso and arms downward as you slam the ball into the ground about two feet in front of you. In the finish position, your torso should be parallel to the ground and your arms should be behind you. Retrieve. That's one rep. Do 20 reps.
Stand with your feet in staggered stance, about one foot in front of a large tire, holding a hammer with both hands. If you're right handed, your left hand should be at the bottom of the handle with right hand closer to hammer head. Brace through your core as you swing the hammer up then down, slamming it as hard as possible against the tire, making sure to control any bounce. That's one rep. Do 20 reps.
Body Ball Burpee:
Stand with your feet hip-width apart holding a medicine or Bosu ball, then bend your knees to lower the ball to the floor. Jump both feet back to move into a plank, stabilizing yourself on top of the ball. Keep your spine straight and abs engaged. Then do a pushup. You can lower to your knees if necessary. Jump your feet back up to your hands. As you stand up, jump into the air and clap your hands overhead. That's one rep. Do 20 reps. (Get more great cardio workouts here.)
Related: The 18-Minute Fitness Routine That Will Totally Change Your Body
Start in a forearm plank. Keeping your back flat, straighten your right arm and place your palm flat on the floor, directly under your shoulder, then repeat with your left arm so you're in a pushup position. Reverse the movement, lowering back onto your right forearm and then onto your left, to return to start. That's one rep. Repeat, rising onto your left hand first; continue alternating. Do 15 reps on each hand.
Lie face-up on floor, arms and legs straight. Brace your core, then simultaneously lift your torso and left leg as you bring the ball toward your left foot. Lower your body back to the starting position and repeat on the opposite side. That's one rep. Do 25 reps.
Lie face-up on the floor, arms at your sides, and extend both legs toward the ceiling, toes slightly pointed. In one motion, brace your core, lift your head and shoulders off the ground, bring one leg toward your face, grasp it with both hands, and lower the other leg toward the floor (forming a V with your legs). Slowly return to start, then repeat with alternate legs. That's one rep. Do 35 reps.
Lie on your left side with your legs straight and your right leg stacked on your left. Position yourself so your weight is resting on your left forearm and the outside edge of your left foot. Your elbow should be directly beneath your shoulder, and your upper arm should be perpendicular to the floor. Align your body so it forms a straight line from your neck to your ankles, and place your right hand on your hip. Hold for 30 seconds, then switch sides and repeat.
10 plank variations that'll help you mix up your workout routine:
Cup a dumbbell head with both hands and lift the weight overhead, arms straight, feet hip-width apart. Keeping your upper arms still, bend your elbows to lower the weight slowly behind your head. Pause, then straighten your arms, returning to start. That's one rep. Do 20 reps. (Get the secret to banishing belly bulge fromWHreaders who've done it with )
Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Bend your right elbow to bring the dumbbell to your side, making your upper arm parallel to the floor. Press the dumbbell back and straighten your arm. Return your arm to the bent position. That's one rep. Do 20 reps on each side.
Dumbbell Biceps Curl:
Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Slowly lower the weights back to the starting position, straightening your arms completely. That's one rep. Do 20 reps.
EZ Bar Biceps Curl:
Stand holding a curl bar at the closer inner handle with palms facing forward, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl weight toward your shoulders. Slowly lower the weight back to the starting position, straightening your arms completely. That's one rep. Do 20 reps.
Related: 7 Simple Exercises That Show Results After One Workout
Dumbbell Chest Fly:
Lie back on bench holding dumbbells at your chest, palms facing each other. Push weights straight up. Open your arms wide, lowering the weights out to the sides and a bit back, until your upper arms are nearly parallel to the floor. Revere the move back to the center. That's one rep. Do 20 reps.
Dumbbell Bench Press:
Lie on your back on a flat bench, letting your elbows and shoulders drop. Hold a dumbbell in each hand on either side of your chest. Lifting both weights at the same pace, push them straight up until your arms are fully extended. Hold them there for 1 second, then return to start. That's one rep. Do 20 reps.
Grab dumbbells and stand with your feet shoulder-width apart, knees slightly bent. With your arms at your sides, bend over from the hips until your back is almost parallel to the floor. Pull the dumbbells up, squeezing your shoulder blades together. Pause, then lower the weights. That's one rep. Do 20 reps. (Get more arm exercises here.)
Sit at a lat-pulldown station and grab the bar with a shoulder-width overhand grip, arms straight and torso upright. Without moving your torso, pull the bar down to your chest as you squeeze your shoulder blades together. Pause, then slowly return to start. That's one rep. Do 20 reps.
Machine Shoulder Press:
Sit at a shoulder press machine and grab bar at shoulders with a shoulder-width overhand grip. Press weight upward until your arms are straight overhead. Hold for 1 second, then take 3 seconds to lower bar back to start. Do 20 reps.
Stand with feet shoulder-width apart with a dumbbell in each hand, palms facing in, arms in front with elbows slightly bend. Raise arms until parallel to the floor. Slowly return to starting position. That's one rep.
Video: I Tried Plus-Size Model Ashley Graham's Workout
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