Princess Di’s trainer on his 10-step power palace workout

From her long, svelte legs to her toned arms and torso, Princess Diana was renowned for her enviable physique.

When Cameron Falloon started training Princess Diana in the 1990s, his aim was to design a strength and resistance training program to build lean muscle.

“Her famous Vanity Fair shoot in 1997 was at the end of a really intense strength- training block,” the founder of Australian fitness franchise BFT (Body Fit Training) tells Body+Soul.

“We’d been able to build a huge amount of lean muscle through her back, increasing her bra-strap [size] by 2.5 inches by training in this style.”

Like what you see? Sign up to our newsletter for more stories like this.

This full-body workout fit for a princess will give you “bang for your buck in limited time”. So grab your sneakers and get ready for Falloon to royally whip you into shape.

Your 10-step power palace workout

Princess Diana’s former trainer Cameron Falloon breaks down this lean and mean workout.

  • These are explosive movements, moving heavy weight quickly.
  • These movements activate “fast twitch fibres”, and utilise the alactic, glycolytic and aerobic systems.
  • This routine works on 5 zones, with 2 exercises per zone.
  • Do alternating sets of each exercise, with 4 per exercise (for a total of 8 sets).
  • Do each exercise for 30 seconds on, 25 seconds off, with a 2-minute rest between zones.
  • Aim for 6 total reps of explosive movement.

1A. Kettle bell push-up

Grip two kettle bells as you get into the push-up position (one underneath each shoulder). From there, do a push-up. This increases the range of the movement and really challenges shoulder stability.

1B. Medicine ball v-sit throw

Sit leaning slightly back with your legs off the ground, making your body into a V-shape, and throw a medicine ball into the air and catch it. Be sure not to round your shoulders and keep your chest open.

2A. Trap bar deadlift

Push your hips back as you bend to grip the bar; don’t round your back. Keep your core tight, push through your feet and stand up, lifting the bar with you. Maintain good posture as you lower the bar back down.

2B. Box jump

Use a sturdy box or step. Be mindful of your landing and your knees if you’re not using a box made for the gym. Lower into a squat and jump up on to the box, landing with soft knees. Step back down again.

3A. Plate kayak

Grab a weighted plate and get into the V-shape pose from exercise 1B. Engage your core and, maintaining good posture, twist the weight from side to side as you would if you were paddling a kayak.

3B. Powerband woodchop

Attach a powerband to a sturdy anchor, such as a pole. Stand side-on to the anchor, holding the band in both hands. “Chop” the band across your body – from the top of one shoulder to the opposite hip.

4A. Kettle bell goblet squat

Hold a kettle bell in front of you and sit down into a squat. Hold at the bottom for a second; keep your torso up straight. Slowly push through your feet, knees tracking over your toes, as you stand back up.

4B. Jump chin-up

Jump up and pull yourself into a chin-up, using an overhand or underhand grip (whatever you prefer). Slowly lower your body back down, and when your arms are straight, drop back down to the ground.

5A. Dumbbell cycled split squat

This is a powerful jumping lunge. Squat down into a split lunge, jump up and cycle your legs in the air to land with the other foot in front. Hold a dumbbell to make it harder, but be mindful of your landing.

5B. Dead ball slam

Hold a heavy medicine ball with both hands. Squat down to pick it up, keeping your back straight, then lift it overhead and slam it into the ground. Squat down to pick it up and repeat.

Any products featured in this article are selected by our editors, who don’t play favourites. If you buy something, we may get a cut of the sale. Learn more.

Source link

Leave a Reply

Your email address will not be published. Required fields are marked *