There are some celebrities who appear to achieve superhuman levels of fitness. For many actors and singers, that’s because staying in shape is part of the job, so they dedicate much more time to training than the average person.
But celebrities also have access to some of the best trainers in the business. Alison Brie, who stars in “Mad Men”, “Community” and “Masters Of The Universe”, recently talked through her workout routine with trainer Jason Walsh in an interview with Women’s Health.
The star is 43 years old now, but says she started strength training 15 years ago after working with Emily Blunt. She then upped her training when she played a wrestler in the series “GLOW”.
It’s resulted in Brie developing serious strength. For instance, part of her routine involves doing weighted pull-ups with 45lb plates.
In the video, Walsh revealed some of the clever techniques he uses to ensure each session is as effective as possible.
One approach involves performing an isometric hold of an exercise before doing reps of the same exercise. “It recruits the nervous system at such a high rate that you can get really strong without getting bigger,” he explains.
During this particular workout, Brie pushes against a fixed bar in the Zercher squat position as hard as she can, before doing Zercher squats with a barbell.
To help you add this technique to your workout regime, I asked Mark Harris, a level 4 personal trainer, strength and conditioning coach, and ambassador for Mirafit, to put an accessible home workout together that uses this method.
What are the benefits of isometric holds?
“Isometric holds involve contracting your muscles forcefully without actually moving the joint,” explains Harris. “The primary benefit is a massive increase in time under tension without creating friction or wear and tear on the joints.”
“Isometrics are also incredible for building structural stability and overcoming strength plateaus, as you can specifically target and strengthen the exact angle of a movement where you usually struggle,” Harris explains.
He says that this technique is a great way to upgrade strength workouts. “Holding the most difficult part of a lift (like the bottom of a squat or the bottom of a push-up) forces you to brace your core and find your true balance point,” says Harris.
“This perfectly primes your posture for the functional reps that follow.”
A 15-minute isometric hold contrast workout
“Perform the isometric hold first, then immediately complete the functional reps,” says Harris. “Move to the next exercise with minimal rest. Once you complete all four exercises, rest for 60 to 90 seconds.” Repeat, completing four rounds in total
1A. Goblet squat hold
Time: 30sec
How to do it:
- Stand with your feet wider than shoulder-width apart with your toes turned slightly out, holding a kettlebell in both hands in front of your chest.
- Engage your core.
- Push your hips back and bend your knees to lower, pausing when your hips are in line with your knees, or lower.
- Hold this position for 30 seconds, keeping your chest up and core braced.
- Push through your feet to extend your legs and hips, standing upright.
1B. Goblet squat
Reps: 10
How to do it:
- Stand with your feet wider than shoulder-width apart with your toes turned slightly out.
- Hold a kettlebell with both hands at your chest.
- Push your hips back and bend your knees to lower, pausing when your hips are in line with your knees, or lower, keeping your chest up and core braced.
- Push through your feet to extend your legs and hips, standing upright.
2A. Push-up hold
Time: 10sec
How to do it:
- Get on your hands and knees with your hands underneath your shoulders. Allow your elbows to turn out slightly.
- Step your feet back so your body is in a straight line from head to heels and engage your core—this is your starting position. (Lower your knees to the floor from this position to perform kneeling push-ups instead.)
- Bend your elbows to lower your chest.
- Pause when your chest is an inch off the floor and hold this position for 10 seconds.
- Press through your hands to extend your arms and return to the starting position.
2B. Push-up
Reps: 10
How to do it:
- Get on your hands and knees with your hands underneath your shoulders. Allow your elbows to turn out slightly.
- Step your feet back so your body is in a straight line from head to heels and engage your core—this is your starting position. (Lower your knees to the floor from this position to perform kneeling push-ups instead.)
- Bend your elbows to lower your chest until your chest is just above the floor.
- Press through your hands to extend your arms and return to the starting position.
3A. Bent-over row hold
Time: 15sec
How to do it:
- Stand with your feet hip-width apart, holding dumbbells in front of your thighs with your palms facing you.
- Engage your core and move your shoulders back and down to engage your back muscles.
- Hinge your torso forward from your hips and push your butt back, keeping your back straight and lowering the dumbbells down your legs—this is your starting position.
- Lift the dumbbells to your ribs, squeeze your shoulder blades together, and hold this position for 15 seconds.
- Lower the dumbbells with control.
3B. Bent-over-row
Reps: 10
How to do it:
- Stand with your feet hip-width apart, holding dumbbells in front of your thighs with your palms facing you.
- Engage your core and move your shoulders back and down to engage your back muscles.
- Hinge your torso forward from your hips and push your butt back, keeping your back straight and lowering the dumbbells down your legs—this is your starting position.
- Lift the dumbbells to your ribs, squeeze your shoulder blades together.
- Lower the dumbbells with control.
4A. Glute bridge hold
Time: 15sec
How to do it:
- Lie on your back and plant your feet a few inches away from your butt with your feet flat on the floor and hip-width apart.
- Push through the heels and lift your hips until your body is in a straight line from your shoulders to your knees.
- Squeeze your glutes and hold this position for 15 seconds.
- Lower your hips to the floor with control.
4B. Glute bridge
Reps: 15
How to do it:
- Lie on your back and plant your feet a few inches away from your butt with your feet flat on the floor and hip-width apart.
- Push through the heels and lift your hips until your body is in a straight line from your shoulders to your knees.
- Lower your hips to the floor with control.