Sienna Miller GI Joe Workout Creates Unstoppable Force!

Sienna Miller had to change her whole outlook of working out when she landed her latest role as The Baroness in the Hollywood blockbuster, GI Joe. Here's the workout she used to get in the best shape of her life! Check it out!

Not really known for having a rock hard body, had to change her whole outlook on the concept of working out when she landed her latest role as The Baroness in the Hollywood blockbuster, . This new role required her not only to look the part, as she had to wear a catwomanesque leather suit along with Lara Croft style gun holsters, but she also had to play the part as well.

There were many physically demanding scenes in the movie requiring Sienna to study some martial arts; she went so far as to hire a former MI6 secret agent as her fight scene instructor. Just to clarify, MI6 is the same agency for whom the famous James Bond served.

So what did Sienna do to transform herself from the Slim-Jim, couch potato that she was, into the lean, mean, fighting machine that is now the Baroness?

Her trainers became very creative here and actually took into account all that was required for her role as The Baroness. She did biking, martial arts (in the form of boxing primarily), and of course, old faithful... weight training.

Why biking? Biking has always been a great form of exercise and it is also a great way to see the countryside or any of the surrounding area in which you live and is totally suitable for the whole family. However, when you need to step it up a notch you should take to the hills as this gives you the added bonus of turning your cardio session into an interval workout.

With the many hill climbs and descents and even flat cycles, cycling in the hills turns your pleasant outdoor excursion into a fat incinerating assault. Most of today's scientific journals will confirm the fact that interval training is the way to go when losing body fat is the prime objective; the all out sprints force the heart rate high into the triple digits for short bursts, creating a prime environment for the total annihilation of fat.

The downhill and flat phases of the cycle are the recovery periods where the heart rate returns to a more acceptable level. This staggering up and down of the heart rate is the key to whole concept of interval training.

Since The Baroness is a martial arts expert, it only made sense that this should be incorporated into Sienna's workout, and her secret agent trainer from MI6 did not disappoint. He based the workouts primarily on boxing, which is a great workout.

Boxing is a form of interval training, 2 and 3 minute rounds of boxing followed by 30 - 60 seconds of rest and since Sienna was a novice, she had to learn to punch before she learned to kick, which is much like learning to walk before you can run. As her workouts progressed, the martial arts workouts began to utilize kicks along with the punching.

Finally, no workout is complete without some resistance training thrown into the mix and Sienna Miller's Baroness Workout is no different.

By introducing weight training, her metabolism was sent into overdrive, after all, the more muscle mass one is carrying to more calories are required to maintain said muscle mass, therefore your body becomes a fat burning machine! Sienna even managed to gain an amazing 5 lbs of muscle while preparing for her role.

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The Workout
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dot Cardio Sessions: Biking dot

    These sessions can either be performed in the gym or in the great outdoors. If performing them in the gym then it will look something like this:
  • Warm up for 5 minutes
  • 90 second sprint on level 10 (rpm of 100+)
  • 2 minutes rest (slow cycling on level 1)
  • 60 second sprint on level 12 (rpm of 100+)
  • 2 minutes rest
  • 45 second sprint on level 14 (rpm 100+)
  • 2 minutes rest
  • 30 second sprint (rpm 100+)
  • 2 minutes rest
  • Perform 3 sets of each time frame

Please note that the resistance levels I have used can vary according to each individual's personal fitness standards and of course, the level of resistance will vary from one machine to another.

If you decide to go outdoors, use the hills for your sprints and the downhill runs and flats as your recovery. If cycling on primarily flat ground, use a time frame of 60 seconds sprint and 2 minutes recovery.

dot Martial Arts Sessions: Boxing dot

    You will of course need to have gloves and hand wraps for this portion of the training program. You can choose between training on a bag, or if you have a

training partner

    , focus pads.

The breakdown is 2 minutes of boxing followed by 1 minute of recovery - go 5 rounds. It is important to note that you should not punch the bag as if you are Rocky Balboa, or that you ladies think that you have transformed overnight into Tatiana Ali.

      Place your punches correctly to avoid

injury

    . Sue combinations, round one - left and right jabs to the head, round two - left and right hooks to the head, round 3 - left and right jabs to the body, round 4 - left and right hooks to the body, round 5 - kick the [email protected] out of that bag; use everything you have: jabs to the head, hooks to the body, you name it.

dot Weights Sessions: Full Body Circuit dot

      There are a variety of exercises that can be used here, and I have outlined several below. However, the fashion in which

circuits

      are normally performed are upper body followed by middle body (core) followed by lower body. One full circuit would look like this:
  • Upper Body Exercise
  • Middle Body Exercise
  • Lower Body Exercise
  • Upper Body Exercise
  • Middle Body Exercise
  • Lower Body Exercise
  • Upper Body Exercise
  • Middle Body Exercise
  • Lower Body Exercise

Perform 20 to 25 repetitions per exercise before moving onto the next one, and you should also perform a total of 3 to 4 circuits

Upper Body Exercises:

  • Dumbbell Bench Press: This exercise can be exchanged for regular bench press or push-ups and any variation thereof.
  • Military Press: This exercise can be done seated or standing and can also be done using a barbell, dumbbells or machine.
  • Biceps Curls: Free weights (barbells or dumbbells) or machines are fine here.
  • Triceps Extensions: Push downs or variations such as French press or skull crushers are good here.
  • Kick Backs: A great triceps exercise, this can be performed either single arm or double.
  • High Pulls: This exercise is similar to upright rows except that the weight is coming from the ground with each rep.

Middle Body Exercises:

  • Crunches: There are numerous variations for the crunch or sit up. I personally prefer the crunch as more emphasis is placed on the abdominals.
  • Leg Raises: Working the lower abdominals, this can be done with a bent knee or for the advanced trainer, keep the legs straight.
  • Supermans: This exercise is great for the lower back, and can be done lying or kneeling. The aim is to stretch out with opposing arm and leg simultaneously, emulating the man of steel.
  • Back Extensions: This exercise can be performed either lying in the ground face down or on a bench where a greater stretch can be obtained and also more resistance added.
  • Cross-Body Crunch: Keep the lower back on the ground and as you crunch, lift a knee up and twist your arm towards the opposite knee. So, it would be right shoulder left knee, left shoulder right knee.
  • Roll Ins: This is done using the Swiss ball. While lying on the floor, place your legs on the ball and adopt the press up position. From here, roll the ball toward you by bringing the knees in towards the chest. This is a great core exercise.

Lower Body Exercises:

  • Lunges: These can be done with a barbell across the back or dumbbells by your side, alternating legs with each repetition.
  • Squats: Either machine squats or free standing. This is a great exercise for hitting the thighs and glutes.
  • Step Ups: These can be done using only your own bodyweight and add weight as strength and endurance increase. Step up onto a bench, and back down again, alternating the leg you use to step up.
  • Dumbbell Lunges: This is one of the best exercises for leg and glute development. Your own bodyweight is sufficient, but can these can also be performed holding dumbbells.
  • Plie Squats: Holding a single dumbbell in between both hands, point your feet outwards and squat down. This exercise really emphasizes the involvement of the glutes.

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Conclusion
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Not a workout schedule for the faint hearted, but it is guaranteed to get you into the best shape of your life, however it may have a side effect in that you will become a lethal weapon. So what are you waiting for? Get your boxing gloves on and kick some arse!

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