The Hollywood workout: Brooke Burke of E! Entertainment Television shows you one of the hottest celebrity training trends: we let you in on the stars' secret: a speedy, total-body program for core strength and great abs - Fit Hollywood

Shape, Oct, 2003 by Alexa Joy Sherman

What hot new fitness program are the stars doing to get lean, toned and red-carpet-ready? According to certified trainer Adam Figueroa, performance enhancement specialist and owner of AdamsAppleNY in New York City, the latest celebrity fave is integrated, functional strength training, which simply means you work multiple muscles at the same time instead of in isolation, while challenging balance to really target your core (abdominals and spine extensors).

Here, Figueroa gives us an exclusive look at some of the best moves he prescribes for his clients, including Jamie-Lynn Sigler of The Sopranos. Not only does this workout blast calories and boost strength, endurance and lean muscle mass, says Figueroa, it gets the job done fast--a real bonus for anyone with a hectic schedule.

Brooke Burke, 32, host of E! Entertainment Television's Rank, is pictured demonstrating all of the moves in this workout; she's yet another celebrity who loves core-training exercises such as these. "Core workouts, like the ones I do with my trainer, Gunnar Peterson, give fast, targeted results; I can get a head-to-toe workout in just 30 minutes and burn my abs the entire time," says Burke. The program also promotes flexibility great posture and body awareness, and it's a wonderful way to de-stress.

You may not need to get svelte for the big screen or achieve perfect posture for the paparazzi--but this workout promises those rewards, and many more, for whatever life does throw your way. So, chances are you'll wind up feeling like a star, no matter what your role.

[the plan]

WARM-UP

After some shoulder rolls and arm circles, hold a 2-pound medicine ball or a small stability ball in front of you, arms slightly bent, and twist gently from side to side 12-16 times. Continue with 5-10 minutes of any other rhythmic movement. End with squats and overhead presses: Holding ball in front of you, squat, then stand and lift ball overhead.

WORKOUT GUIDELINES

Do the strength moves 3 days a week in the order shown, making sure to take a day off between workouts. Begin with 1 set of each move, following rep and weight recommendations as noted. When you can complete the maximum number of reps, add a second set, resting 45-60 seconds between sets. For a greater calorie burn, try moving quickly from one move to the next, circuit-style.

COOL-DOWN

Stretch all major muscle groups, holding each for 20-30 seconds without bouncing. Breathe deeply, using the exhale to move deeper into each stretch.

CARDIO COMPLEMENT

To boost endurance and blast fat and calories, get at least 30 minutes of aerobic exercise 3-4 days a week, preferably on the days you don't strength train. Try an aerobics class at a local gym or studio (see "Celebrity Sweat" on page 169 for some of the cutting-edge classes the stars are taking), or get moving with other star favorites like hiking (favored by Rebecca Romijn-Stamos) or biking (Madonna's latest love). If you do your cardio on the same day as your strength training, work at a challenging but slightly lower intensity.

[star training secret]

1] cable ab squat Attach a single handle to a cable machine adjusted to upper-chest level. Stand with left side to machine and about 6 inches behind it, holding handle with both hands, arms extended, cable parallel to floor. Separate feet shoulder-width apart, legs straight but not locked, toes pointing straight ahead, abs contracted [A]. Keeping tension on cable and arms straight, shift body weight toward heels and squat until thighs are as parallel to floor as possible, heels flat, hips squared [B]. Squeeze buttocks to straighten legs to starting position. Repeat for 10-15 reps; switch so right side is to machine; repeat. Resistance: 5-20 pounds, depending on machine. Strengthens quadriceps, hamstrings and buttocks; abdominals and spine extensors as stabilizers

2] ball cobra Kneeling on the floor with your feet against a wall, toes pointing down, drape the front of your body over a stability ball so your entire torso, from hips to shoulders, is on the ball, arms folded and relaxed, elbows hanging toward the floor. Contract abs, dropping tailbone to stabilize torso against ball, then straighten legs. Extend spine to lift arms and chest up off the ball [A]. Straighten arms out to sides, in line with shoulders, drawing shoulder blades down so thumbs turn up, palms facing forward [B]. Slowly rotate thumbs down and lower your upper torso back onto the ball, recrossing arms, keeping legs straight and tucking chin down gently. Repeat for 6-10 reps. Strengthens spine extensors, upper back and rear shoulders; abdominals, buttocks, quadriceps and hamstrings as stabilizers

3] prone jackknife Drape your body facedown over a stability ball, then walk hands forward until knees and shins are on the ball, knees and ankles together, arms straight, shoulders in line with wrists. Contract abs so spine is in a neutral position and body forms one straight line from head to heels [A]. Without letting the belly sag or shoulder blades collapse, bend knees, using abs to draw ball forward, lifting hips upward [B]. Slowly roll ball back out to starting position and repeat for 8-10 reps. Strengthens abdominals, spine extensors, triceps, chest, shoulders, buttocks, hamstrings and quadriceps