Feel Like a Girl on Fire (in a Good Way) With Alicia Keys’ 3 Go-To Endurance Exercises

Anna Kaiser has trained her justifiable share of celebrities and regular exercisers alike over time. But when she’s working with singer Alicia Keys, she knows she will expect something a bit of different.

“I’ve never seen her check her phone,” says Kaiser. “Every other celebrity I’ve ever worked with—and likewise non-celebrity—checks their phones, but Alicia has never done that. The minute she walks into the studio, she is present. She’s like, I’m here, that is my time.”

There may be, in fact, no shortage of pressing commitments Keys might be checking in on: Hot off her Keys to the Summer tour, Keys is putting the ending touches on Hell’s Kitchen, a brand new, semi-autobiographical musical opening November 19 at off-Broadway’s Public Theater, which she’s been working on for over a decade. She’s also a mom, and has her own skincare line, Keys Soulcare.

“For somebody who has to point out up for therefore many individuals, she knows how vital it’s to get a workout into her day so she could be her best self,” says Kaiser, who has been working with Keys since 2015.

Training with Kaiser has also grow to be essential to boosting Keys’ endurance for long, demanding live shows. It’s often her first stop after landing in Latest York, and she or he’s been known to take open group classes along with her private sessions. It’s even a part of her pre-show routine, thanks partially to her vocal coach, who suggested she incorporate cardio into her warm-up. Now, Kaiser’s signature workout—which involves dance-inspired moves, stepping and jumping on and off a box, and exercises she calls “vertical Pilates”—happens before every show.

But you don’t have to have 15 Grammy Awards to work out like Keys. Here, Kaiser and Anna Kaiser Studios master instructor Jamie Golden share what we will all learn from Keys’ routine, plus a few of the singer’s favorite moves.

Remember to make it fun

Keys may do Kaiser’s workout three or 4 times per week—and sometimes more—but that doesn’t mean she all the time wants to work out. (Golden says Keys sometimes expresses that she’d somewhat be reading, which, same.)

To get through her workouts, Keys relies on killer playlists with loud, motivational tracks and sometimes some singing along, says Kaiser.

It also helps that Kaiser’s workout is literally built to be fun. “As an alternative of doing burpees and squat jumps and pushups, we’re doing a dance routine with similar elements, with the identical amount of power,” says Kaiser. Golden says the proven fact that it’s choreography makes it more of a mental challenge, too, which helps Keys stay present. “She will’t think concerning the hundreds of things she has to do today—you could have to be so present otherwise you’re going to stumble and miss steps,” she says.

Keep it short and sweet if you’ll want to

With Keys’ demanding schedule, she often doesn’t have time for a protracted workout session, but she makes good use of the time she does have. “She’s like, alright, I’ve got 25 minutes,” says Kaiser. “And he or she goes so far as she will.” Which means no breaks, says Golden—from a “juicy” warm-up focused on actively stretching Keys’ tight hamstrings, to alternating cardio and strength sections, followed by a cooldown and a few foam rolling.

Now, try a few of Keys’ moves

Though Kaiser’s signature workout involves a box and overhead bands, this pared-down routine could be done at home.

Lunge series

1. Front lunge overhead press: In a front lunge with each knees bent to 90 degrees, hold a medium weight (Kaiser recommends 8 to 10 kilos) in each hands. Reach the burden up and towards the front leg, twisting barely, then bring it back right down to tap the front ankle. Repeat 20 times.
2. Side lunge to overhead press: In a side lunge, reach towards the working ankle with the burden, then push off to balance on the standing leg while lifting the burden above your head. Keep the standing leg completely straight throughout. Repeat 20 times.
3. Side lunge to leap: Drop the burden and add a jump to the side lunge press-off, reaching away from the working leg as you jump. Repeat 20 times.

Repeat on the opposite side, staying with the beat of the music—ideally 120 BPM—the entire time.

Stair circuit

1. 30 seconds of stair runs: Go up the primary stair in your right foot, the second in your left, and the third in your right, then come back down the identical way. Switch sides.
2. 30 seconds of switches: With one foot on step one and the opposite on the bottom, press off each feet and jump to change.
3. 30 seconds of single step ups: Step on and push off the stair with one foot, keeping the opposite leg straight behind you in a low arabesque as you jump, then land on the back foot and switch sides.
4. 30 seconds of passé step ups: Advance the previous exercise by bringing your back knee in towards your chest and your foot to the side of your knee as you step up, engaging the core.

Repeat the entire circuit for 3 rounds total.

Side plank series

1. Weighted side plank: In a side plank on either your forearm or hand, hold a five pound weight in your free hand, with the arm outstretched directly above the shoulder. Slowly bring the arm down in order that it’s parallel to the ground (*not* curving down such as you’re threading the needle) and is acting as a lever against your core, then lift it back up again. Repeat six times.
2. Towel whip in a side plank: Still in a side plank, whip a towel around in your top hand for 30 seconds to the beat of the music for a stability challenge. Repeat, then switch sides.

Do that circuit twice all over.