Blake Lively Workout and Diet Routine
In this week’s episode, we’re going to see Blake lively workout AMRAP (as many rounds as possible) Workout and Diet Plan
Little known fact, she’s a huge Harry Potter fan. She’s read all the books,
It's a well-known pattern. Every year, when January arrives, people jump on the health and fitness bandwagon, vowing to diet and exercise religiously in order to shed the holiday pounds. However, Don Saladino, Blake Lively's personal trainer, advises against going "overboard with the exercise" if you want to lose weight and get in shape. In fact, he recommends that you commit to a 20-minute workout at least two to three times per week to help you get back on track.
“If someone is having a hard time getting into exercise, 20 minutes a day-plus [is good],” said trainer Don Saladino who assisted the Gossip Girl star in losing 61 pounds postpartum. The key, according to Don, is to concentrate on compound movements while doing "a combination of resistance training and cardiovascular training."
But, with many gyms closed across the country and millions of apps available to the public, what can a novice do in 25 minutes? The answer is a whole lot! Thankfully, Don has devised a quick and easy routine that you can do anywhere and fit into your schedule. Even better, it's an AMRAP (as many rounds as possible) workout that's suitable for both beginners and advanced athletes.
“I kept the reps low to ensure high movement quality,” Don explains. “A lot of coaches make the mistake of putting a high level of repetition when most of the people out there aren't high-level athletes. Then their form deteriorates, and they risk becoming injured. So the reps are kept at six because I want you to complete as many rounds in 25 minutes as possible.”
Don describes the workout as "high intensity," and says you can take a few seconds to rest in between each exercise move or just keep going. He says, "Whatever you need." “As many rounds as possible,” says the narrator. That's what makes this game so entertaining.”
The beauty of the workout is that it is difficult for people of all fitness levels. “It's impossible for someone to say this is simple because if they do, it means they aren't trying hard enough. Don says, "A jump is not easy." He's referring to the explosive jumps “You could take the best athlete on the planet and tell them to do five explosive jumps as fast as they can, and they'll be a little winded after the fifth jump if they're giving it their all.”
Blake Lively went to the gym four times a week for 90 minutes each to prepare for her role in "The Green Lantern." She didn't just want to prepare for the movie; she also wanted to prepare for a Vogue shoot. Lively likes to keep things interesting by incorporating a variety of workout routines into her daily routine.
So let's look into her daily workout plan in greater detail.
Blake Lively workout plan
It took her just over a year to lose the weight she gained after the birth of her second child, Inez, with husband Ryan Reynolds, thanks to a clean diet with no processed foods and a rigorous workout schedule. It wasn't easy, either: "Turns out, scrolling through Instagram won't help you lose the 61 pounds you gained during pregnancy," she jokes. "@donsaladino, thank you for helping me get my A double S in shape. It took ten months to gain weight and fourteen months to lose it. I'm very pleased with myself."
Blake Lively makes it a point to exercise at least once a day. When she's on the road or at work, she always manages to fit in 10 minutes on the elliptical. As you can see, staying in shape is a top priority for her.
Don Saladino, her trainer, claims that she always puts all of her energy into her workouts and never gives up. Lively began each session by warming up with foam rolling and "corrective work" before moving on to workouts of varying intensities that could be adjusted depending on how she felt.
Saladino says, "I told her to listen to her body." “Get on it when you're feeling great. Shift down a gear if you're not feeling well. And if you're feeling particularly crappy, do very little work, such as 10 minutes on the elliptical.
So, without further ado, here is Blake Lively's workout routine in detail.
Monday: Total Body Circuit
On Monday, Blake Lively hits a total body circuit by doing 9 different exercises.
Here is Blake Lively’s total body circuit routine:
1. Squats (3-4 sets, 15-20 reps)
2. Bicep Curls (3-4 sets, 15-20 reps)
3. Shoulder Press (3-4 sets, 15-20 reps)
4. Front Kicks (3-4 sets, 15-20 reps)
5. Swiss Ball Alternating Dumbbell Chest Press (3-4 sets, 15-20 reps)
6. Superset with Tricep Extension (3-4 sets, 15-20 reps)
7. Weighted Walking Lunge with Glute Squeeze (3-4 sets, 15-20 reps)
8. Band Rows (3-4 sets, 15-20 reps)
9. Stiff-arm Pushdowns (3-4 sets, 15-20 reps)
Tuesday: Core and Legs
On Tuesday, Lively hits a core and legs routine by doing 9 different exercises with an average of 3-4 sets.
Here is Blake Lively’s core and legs routine:
1. Warm-up: Bicycle or Elliptical (15 minutes)
2. Diagonal Walks with Mini-bands (3-4 sets, 10 reps)
3. Butterfly Steps (3-4 sets, 5-10 reps)
4. Lifted Heel Squat (3-4 sets,15 reps)
5. Standing Leg Rotations (3-4 sets, 10 reps)
6. Cross-Back Lunge with Medicine Ball Pulses (3-4 sets, 3-5 reps per side)
7. Reverse Lunge with Dumbbell Press (3-4 sets)
8. Side to Side Speed Skaters (3-4 sets)
9. T-Push-ups (3-4 sets)
Wednesday: Rest or Cardio
On Wednesday, Blake Lively has a day off from workout or she allows herself to hit a cardio routine.
Thursday: Total Body Circuit and Abs Focus
On Thursday, she hits a total body circuit and abs routine by doing a total of 10 exercises.
Here is Blake Lively’s total body circuit and abs routine:
1. Bicycle or elliptical (15 minutes)
2. Dumbbell Squat and Press (3-4 sets, 15-20 reps)
3. Bicep curls into Overhead press (3-4 sets, 15-20 reps)
4. Pushups into Side Plank (3-4 sets, 15-20 reps)
5. Dumbbell Tricep Extensions (3-4 sets, 15-20 reps)
6. Stomach Crunches (50 reps)
7. Alternating Bicycle Crunches (50 reps)
8. Plank with Knee Thrust (50 reps)
9. Reverse Crunches (50 reps)
10. Core Stabilizing Hip Twists (50 reps)
Friday, Saturday, and Sunday: Rest
On Friday, Saturday and Sunday, Blake Lively rests.
If you don't have time to workout every week, Don Saladino, her trainer, recommends the 25-Minute Cardio Charge as many rounds as possible (or AMRAP) Routine. It's a quick 25-minute workout with a lot of intensity. Here's a rundown of everything:
1. Seesaw Lunge – Targets Quads, Hamstrings, Glutes & Core (5 minutes)
Standing with both legs hip-width apart, step forward into a lunge with your left foot and transition straight back into a reverse lunge.
Do that six times on each leg, then switch. This can be done with or without dumbbells.
2. Jump Squat – Targets Quads, Hamstrings, Glutes & Core (5 minutes)
Squat, then jump and squat again. Repeat six times.
Hold your arms out as a counterbalance to allow you to stay in a good position, but do what feels comfortable.
3. Side Crawls – Targets The Core, Hips, Chest, Shoulder & Triceps (5 minutes)
Get down on all fours and then lift your knees so that you’re in a crawling position.
Crawl six steps to the left and back (six steps to the right). Repeat six times.
4. Prone Cobra – Targets Glutes & Lats (Lower Back Muscles) - 5 minutes
Lie face down on the floor.
This can be done one of two ways. You can either do it by just raising your upper body, lifting upwards from the waist, with your arms extended out, or you can raise both your upper and lower body at the same time.
Tighten your glutes to take a lot of strain off of your lower back. Repeat six times.
5. Reverse Crunch – Targets Abs (5 minutes)
Lie on your back. Pulling your abs in, raise your legs straight up in the air. Slowly lower them down and back up again, six times. Make sure your back remains flat throughout.
Yup, this workout is not for the faint hearted, but Lively takes her workout seriously and stays regularly consistent with it. Now let’s look into her diet to see how disciplined she keeps herself in the kitchen.
Blake Lively’s Diet
Saladino also advised Lively to eat four small meals a day and referred her to a nutritionist at his Drive495 gym. “We made sure her meals were well-balanced,” says the trainer. He says she ate a protein, a vegetable, and a slow-burning carb. “We tried to give her just enough so she didn't feel stuffed, but she was at ease.”
According to Saladino's interview with Cosmopolitan, Lively's general eating plan consists of "organic, balanced meals consisting of proteins, vegetables, fruits, slow-burning starches like sweet potato, and getting healthy fats like avocado, coconut oil, and grass-fed butter," as well as "organic, balanced meals consisting of proteins, vegetables, fruits, slow-burning starches like sweet potato, and getting healthy fats like avocado, coconut oil, and grass-fed butter."
Furthermore, Lively prepares the majority of her meals herself, giving her complete control over the ingredients and nutrients. On cheat days, however, she does have a blissful moment.
Saladino told Cosmopolitan, "She and Ryan really enjoy shopping at farmers' markets, and they pay a lot of attention to what they put into their bodies."
Blake Lively eats organic foods and includes healthy fats like avocado and grass-fed butter in her meals.
White processed foods, such as table salt, white flour, and sugar, are avoided by Lively. She ate four small meals a day while preparing for her role in Shallows. She avoids processed foods and follows a paleo-style diet.
Let's break down her daily meal intake in further detail. Here is Blake Lively’s diet:
1. Breakfast
Water
Gluten-free oatmeal
Eggs in coconut oil
Vegetables
Sweet potato
The key to her meals is keeping her body properly fueled up for the day.
2. Lunch
Pasture-raised chicken
Salad
Fruits
Sweet potato
Fish or Sushi without soy sauce
3. Dinner
Avocado
Coconut oil
Pasture-raised chicken
Fish or Sushi without soy sauce
Salad
Fruits
Sweet potato
She has a cheat day every now and then, and dinner is usually a repeat of lunch. Her trainer, on the other hand, suggested that she follow the 80/20 diet, which allows her to eat less healthy foods 20% of the time. Pizza and pasta are her go-to cheat meals, but she keeps up with her workouts so that those small indulgences don't turn into major issues.
Lively workout and diet routine is clearly not for the faint hearted. You're halfway to a slim body if you train with either her weekly routine or her quick 25 minute AMRAP workout and of course, staying disciplined in the kitchen with your diet and nutrition. If you want to make a special request for a celeb inspired workout please leave me a comment in the comments section below and as usual, thank you for reading this episode, if you want to see how celebrities get in shape, make sure you subscribe and like this article.