celebrity series #5: Jane Fonda

Fonda created her workout empire for women to do at home because women weren’t going to the gym. It was a place where men went and lifted weights and grunted and were really sweaty and manly and etc. etc.

It’s hard to imagine that situation today, but she was really a beacon of light for the wives and mothers stuck at home back then.

Despite her heavy-weight status in the fitness world, I was still nervous when she was requested for Celebrity Series. Compared to the lifting and the HIITs and the circuits that we’d been doing, the Fonda didn’t seem like it was going to provide enough challenge for my group at Iron North.

Obviously, there wouldn’t be a story here if I wasn’t completely wrong. It was hell-hard and now I know why Jane’s legs still look they way they do.

The playlist — very Fondaesque.

Equipment needed: none!

Total time: 30-40 minutes (if you’re feeling fiery, add a second round of legs at the end)

ROUND 1 — cardio
– 30 seconds/execise
– complete two times without taking a break 

  1. running on the spot with pec deck (while running on the spot, doing this motion)
  2. jumping jacks
  3. bouncing torso twist
  4. high knees
  5. kick your bum
  6. skipping (mime it)

ROUND 2 — legs
– 30 seconds/execise
– complete two times without taking a break
– these three moves are demoed in my insta video 

Right leg (lying on your left side leg, for more stability bend your left leg under your bum)

  1. side lying leg lift (keeping right ankle over left, lift it to the ceiling and back down)
  2. forward sweep (pull ankle forward inline with hip and back to start — keep right hip, knee, and ankle in line)
  3. rainbow (lift right leg to the ceiling, toe up, lower working leg towards the ground in front of non-working leg, toe pointed down, lift leg back along the same arc and pull heel down towards the ground)

Left leg (lying on your right side leg, for more stability bend your right leg under your bum)

  1. side lying leg lift
  2. hamstring swing
  3. rainbow

REPEAT

ROUND 3 — glutes
– 30 seconds/execise
complete three times without taking a break 

  1. regular glute bridge
  2. wide leg glute bridge
  3. right leg glute bridge
  4. left leg glute bridge

ROUND 4 — arms
– 30 seconds/execise
complete three times without taking a break 

  1. overhead reach and pull (reach both hands for the sky and pull hands back down by shoulders)
  2. side reach right (reach your right hand up over your head and as far left as you can, pull back down along the same line)
  3. side reach left (reach your left hand up over your head and as far right as you can, pull back down along the same line)
  4. torso twist right (like this, no weight, go faster, and on one side only)
  5. torso twist left

ROUND 5 — abs
– 30 seconds/execise
complete two times without taking a break 

  1. crunch
  2. mid-crunch pulse
  3. bicycle crunch
  4. vertical crunch
  5. scissor legs
  6. clapping crunch

 

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