Love watching actress Kaley Cuoco on The Big Bang Theory? Shape will show you how to copy her workout, so you can be silver screen ready too.
We’re crazy for Kaley Cuoco, star of The Big Bang Theory. And as we get in gear for tonight’s season premiere, we can’t help but be inspired to hit the gym a little harder tomorrow morning. So how does the bubbly blond beauty get thatkiller figure, anyway? Some pretty intense circuits at least three times a week, for starters. We caught up with her personal trainer, George C. King, who spilled her secrets on the workouts she loves (and loathes) most. Read on to try her exact routine.
Shape: Tell us about your training with Kaley!George C. King: We train up to three times a week for one and a half hours. Kaley is most concerned with abs, arms, and butt. So we’ll typically do sets, which would involve three to six different exercises or circuits. We rarely dedicate one workout to one body part ¡ª I opt for full-body workouts. A sample circuit might be 10 reps of close-grip push-ups, 30 seconds of planks, 20 seconds of mountain climbers, and 15 reps of squat jumps. We’ll do this straight through with no stops for three rounds. She’ll rest for two minutes and then complete the three rounds one more time.
Shape: Does she have a favorite exercise move?GK:Kaley lovesabs.One of her favorite abs exercise circuits involves a BOSU Ball sit-up to squat jump, plank jumping jacks, and alternating prone dumbbell tricep kickbacks on the floor. Each of these exercises involve a great deal of abs, but incorporate several other body parts to further contribute to fat burning and overall fitness.
Shape: Do you help her figure out the best personal menu plan as well?GK: Kaley isn’t a big fan of meal plans or diets. So instead, we opt for guidelines for her to follow each day. Though I’m not a big proponent of Atkins or any of the other extremely low-carb diets out there, I do encourage her to be mindful of them and avoid white rice, white bread, and white potatoes. She can have carbs in the morning, for lunch, and maybe some a little after. But as the day progresses, she’ll consume less and less, so that by her last meal of the day, she’ll be eating just green veggies and a source of protein.
Shape: She definitely looks fantastic. What are the biggest physical and mental changes you’ve seen in her since you first started to train together?GK: When Kaley and I first began training, she hatedtraining. She’s always been very active and fit. She’s been riding horses since she was a little girl. But I think actually working out in the gym was something she just never really liked. And even today, I think she’d admit that she does it begrudgingly. So I’d say that today she doesn’t hate it as much. I try to change up the routines every time to make them more enjoyable. She still rides and she also enjoys spinning and yoga. So that, in addition to what we do, has made her pretty strong and well-rounded in terms of fitness. Physically, she just carries a lot less body fat than she did, say, five years ago.
Kaley Cuoco Glutes and Legs Workout
How it works:Follow the instructions below.You will need: Bench, 10-pound dumbbells, and elliptical machine
Alternating Leg Step-Up on BenchReps: 10Step up on a bench while alternating each leg. At no point should both legs be on the bench together.
Isometric Squat HoldSquat down in a seated position and hold that position for 30 seconds.
Single-Leg Dumbbell Stiff-Leg DeadliftReps: 10 per legHolding a 10-pound dumbbell in each hand, balance on one leg, and bend over, extending both dumbbells toward the floor. Your standing leg should be only slightly bent.
At this point, repeat the above three exercises one more time.
Sprint on an Elliptical MachineIncrease the incline to level five and the resistance to ten. Sprint all out as fast as you can for 45 seconds.
Rest for two minutes, and then do all of the above one more time (including the sprint).
Kaley Cuoco Arms and Abs Workout
How it works:Follow the instructions below.You will need: Barbell, bench, stability ball
Standing Barbell CurlReps: 12Stand straight up with your feet together and back straight, with your arms fully extended. The bar should not be touching your body. Keeping your eyes facing forward, elbows tucked in at your sides, and your body completely still, slowly curl the bar up. Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the starting position.
Hanging Knee LiftsReps: 12
While hanging from a pull-up bar, and while keeping body as stable as possible, lift your knees up toward chest.
Push-Up on Bench and Stability BallReps: 12With your hands on a bench and your feet on a ball, do a full push-up with your chest coming down as close to the bench as possible.
Plank on Bench and Stability BallWithout taking your feet off the ball after the push-ups, just bring your elbows down on the bench to start the plank. Hold for 20 seconds.
Tricep Dips on a Bench and Stability BallReps: 12
Bring your arms to the side of your body, and place your hands on the bench. With your feet on the ball, dip down to 90 degrees.
Repeat this arms and abs workout four times, decreasing the reps by two each time, except for the planks, which you still hold for 20 seconds.
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