September 4, 2002
Climb Every Mountain:
Working Out with Christina
knows a thing or two about staying in shape. With a hectic schedule,
including lots of aerobic-intensive performances, fitness has to
be a top priority. Luckily, the 21-year-old singer loves to work
out -- and even has a special passion for boxing.
Christina gets a little professional help with her fitness regime.
She works with Los Angeles-based celebrity fitness trainer Ashley Borden, whose
other clients include Sean Hayes of Will & Grace. 'We work on
strength exercises,' says Borden. Since Christina doesn't need to
lose weight, she uses free weights to build muscle. 'We'll break
it up and do two days a week of boxing and then three days a week
of strength training,' Borden says.
Christina has always had a great body beneath her eye-popping costumes. Now the 21 year-old performer is more sculpted than ever, thanks to an intense strength-training and cardio program put together by Ashley. Her workout includes kick boxing, weight training, improving endurance and stamina and overall, strength. 'Christina really wanted to increase her muscle tone and stamina in preparation for her upcoming concert tour, as well as to develop a curvier, more muscular physique,' says Ashley.
Ashley's Strategy - Christina's primary concern
was adding muscle to help her power through her show's nonstop dance
moves. To achieve this, Ashley designed a demanding body-sculpting
workout that focused on lifting heavy weights several days a week.
The result: shapely arms, lean legs and stamina to spare. 'Christina
not only looks great, she also feels stronger,' says Ashley, who
trains the singer for 45 minutes five days a week. To increase endurance,
Christina also hits a heavy bag and spars with a boxing partner
for 40 minutes twice a week.
Session Secret - Multitask during your workouts, 'Christina never wastes a single motion,' says Ashley. 'When we do straight-leg push-ups, for example, she puts both hands on a reebok core board so we simultaneosly work on core and upper-body strength, balance and coordination.'
reason for her endurance training - she's readying herself for her
first-ever world tour, which would put the pop diva in front of
her fans for a staggering 18-month run with over 300 shows. That's
a feat that many veteran performers have yet to attempt.
Want in on more secrets of Christina's fitness
success? We asked Ashley for sample exercises you can try.
in front of a sturdy wall, facing away from it. Place a plastic
ball in the small of your back and lean so the ball is resting against
with your legs hip-width apart and keep your feet about an inch
in front of the ball. Holding your arms out straight in front of
you, slide down, bending at the knees, until your hips are at the
same level as your knees. Remember to keep your back against the
ball. Hold for as long as you can and then come up, resting your
weight on your heels. 'The ball helps you keep your form,' Borden
notes. This exercise works your quadriceps and butt muscles. Christina
ups the intensity by adding a 20-pound dumbbell, but you don't need
the extra weight for this move to be effective.
bench to work with. Place your right foot on the bench - your entire
foot, not just the ball. Extend your hip and knee, stand up and
place your left leg on the bench. Then step down with your left
leg so you return to your original standing position. Exhale as
you go up and inhale as you come down. Remember to squeeze your
butt muscles during this exercise. Do 15 reps on each side. This
will work both your quadriceps and butt muscles. Remember that these
exercises are only suggestions. Always consult a fitness professional
before beginning any exercise routine.
The Full Workout
After a warm-up, Christina does 3 sets of a heavyweight workout:
Bench press (3 sets of 12, 8 and 6 reps, increasing weight with each set)
Slow-motion bicycles on the bench (50 to 60 reps)
One-arm dumbbell row (3 sets of 12, 8 and 6 reps)
Step-ups (15 reps)
Seated leg press (3 sets of 12, 10, 8 and 6 reps)
Reverse ab curls with medicine ball(30 reps)
Biceps curls with dumbbells (3 sets of 12, 8 and 6 reps)
Standing lateral step-outs (15 per leg)
Weighted triceps dips with weight plate on lap (15 reps)
Chair squats holding dumbbells (15 to 20 reps)
Wall squats sliding down wall holding dumbbells (3 sets of 12 to 15 reps)
Slow ab crunches sitting on balance ball (12 to 15 reps)
Stretch for 10 minutes, targeting each muscle group that's been worked
- Stacy Morgan for Katrillion, Fitness Magazine
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