cast members had to go from normal people to fighting fit
in just five weeks. With
the help of J.J. Perry
, they scored sculpted bods with a partnered
workout. Here’s how to get their abs, guns and killer endurance.
Shailene Woodley, Theo James and their fellow
Boost the intensity
The idea: Perry combined
cardio with high-intensity plyometrics to get the most out of training time.
Plyometrics involves short bursts of your muscles being pushed to their limits.
The cast workout: Competitive
knee-highs. The actors were paired up to race each other at a 7- to 8-minute
knee-up sequence. Face your partner, standing feet hip-width apart, one leg
back to support your weight. Your partner extends her arms toward you at chest
height. You bring your forward-most knee up to hit her hand as hard and fast as
you can 30 times in a row. Switch legs, repeat, then switch places with your
partner. Each girl does 3 sets of 30 x 2 reps.
Mix it up: Run sprints, jump
rope or do frog jumps competitively with your partner, or solo to beat your personal
Get movie star abs
The idea: Your core powers
all of your movements, so strengthening your abs is essential for pretty much
anything you want to do, aside from looking good in a swimsuit this summer.
The cast workout: A sit-up
chain. Sit on the floor with your knees bent, facing your partner. Interlock
your legs. Cross your arms over your chest and slowly lie back until your
shoulders touch the floor, in unison. Come all the way back up, using just your
abs to control your movement. Do 10 reps, then do 10 more, but lower your upper
body only halfway to the floor. Do 10 more full sit-ups, then do another set of
10 but stop when your upper body is just hovering an inch or so above the
Mix it up: To hit the rest
of your abs, throw in some oblique sit-ups by doing bicycle movements in
tandem. Throw in some reverse sit-ups, as well, lifting your bum in the air as
you keep your shoulder blades just off the ground.
And the guns to go with them
The idea: Diamond push-ups. Push-ups
in different positions work all the muscles you use to strike, Perry says.
The cast workout: Get arms
that are ready for action by getting into push-up position. Touch your thumb
and index fingers together to form a diamond shape, and do 10 push-ups. Repeat,
but move your fingers 2 inches apart. Repeat, but move your hands to just under
your shoulders. Remember to keep your elbows tight to your sides, and your back
neutral and flat.
Mix it up: Hate push-ups?
Get the same workout without feeling like you’re working your arms by doing
pilates or yoga matwork on your hands and knees.
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BY BRITTANY TAYLOR ON 4/5/2014 1:57:00 PM
POSTED IN Divergent, Shailene Woodley, favorite ab workouts, best-ever arm workouts