{"id":36474,"date":"2023-11-08T22:47:32","date_gmt":"2023-11-08T22:47:32","guid":{"rendered":"https:\/\/danielsmarketingblc.com\/CuratedProducts\/?p=36474"},"modified":"2023-11-08T22:47:33","modified_gmt":"2023-11-08T22:47:33","slug":"feel-like-a-girl-on-fire-in-a-good-way-with-alicia-keys-3-go-to-endurance-exercises","status":"publish","type":"post","link":"https:\/\/danielsmarketingblc.com\/CuratedProducts\/2023\/11\/08\/feel-like-a-girl-on-fire-in-a-good-way-with-alicia-keys-3-go-to-endurance-exercises\/","title":{"rendered":"Feel Like a Girl on Fire (in a Good Way) With Alicia Keys\u2019 3 Go-To Endurance Exercises"},"content":{"rendered":"

<\/p>\n

Anna Kaiser<\/a> has trained her justifiable share of celebrities and regular exercisers alike over time. But when she\u2019s working with singer Alicia Keys, she knows she will expect something a bit of different.<\/p>\n

\u201cI\u2019ve never seen her check her phone,\u201d says Kaiser. \u201cEvery other celebrity I\u2019ve ever worked with\u2014and likewise non-celebrity\u2014checks their phones, but Alicia has never done that. The minute she walks into the studio, she is present. She\u2019s like, I\u2019m here, that is my time.\u201d<\/p>\n

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\u2019s Kitchen<\/em><\/a>, a brand new, semi-autobiographical musical opening November 19 at off-Broadway\u2019s Public Theater, which she\u2019s been working on for over a decade. She\u2019s also a mom, and has her own skincare line, Keys Soulcare<\/a>.<\/p>\n

\u201cFor 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,\u201d says Kaiser, who has been working with Keys since 2015.<\/p>\n

Training with Kaiser has also grow to be essential to boosting Keys\u2019 endurance for long, demanding live shows. It\u2019s often her first stop after landing in Latest York, and she or he\u2019s been known to take open group classes along with her private sessions. It\u2019s 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\u2019s signature workout\u2014which involves dance-inspired moves, stepping and jumping on and off a box, and exercises she calls \u201cvertical Pilates\u201d\u2014happens before every show.<\/p>\n

But you don\u2019t 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\u2019 routine, plus a few of the singer\u2019s favorite moves.<\/p>\n

Remember to make it fun<\/h2>\n

Keys may do Kaiser\u2019s workout three or 4 times per week\u2014and sometimes more\u2014but that doesn\u2019t mean she all the time wants<\/em> to work out. (Golden says Keys sometimes expresses that she\u2019d somewhat be reading, which, same.)<\/p>\n

To get through her workouts, Keys relies on killer playlists<\/a> with loud, motivational tracks and sometimes some singing along, says Kaiser.<\/p>\n

It also helps that Kaiser\u2019s workout is literally built to be fun. \u201cAs an alternative of doing burpees and squat jumps and pushups, we\u2019re doing a dance routine with similar elements, with the identical amount of power,\u201d says Kaiser. Golden says the proven fact that it\u2019s choreography makes it more of a mental challenge, too, which helps Keys stay present. \u201cShe will\u2019t think concerning the hundreds of things she has to do today\u2014you could have to be so present otherwise you\u2019re going to stumble and miss steps,\u201d she says.<\/p>\n

Keep it short and sweet if you’ll want to<\/h2>\n

With Keys\u2019 demanding schedule, she often doesn\u2019t have time for a protracted workout session, but she makes good use of the time she does have. \u201cShe\u2019s like, alright, I\u2019ve got 25 minutes,\u201d says Kaiser. \u201cAnd he or she goes so far as she will.\u201d Which means no breaks, says Golden\u2014from a \u201cjuicy\u201d warm-up focused on actively stretching Keys\u2019 tight hamstrings, to alternating cardio and strength sections, followed by a cooldown and a few foam rolling.<\/p>\n

Now, try a few of Keys\u2019 moves<\/h2>\n

Though Kaiser\u2019s signature workout involves a box and overhead bands, this pared-down routine could be done at home.<\/p>\n

Lunge series<\/h3>\n
    \n
  1. Front lunge overhead press: <\/strong>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.<\/li>\n
  2. Side lunge to overhead press: <\/strong>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.<\/li>\n
  3. Side lunge to leap: <\/strong>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.<\/li>\n<\/ol>\n

    Repeat on the opposite side, staying with the beat of the music\u2014ideally 120 BPM\u2014the entire time.<\/p>\n

    Stair circuit<\/h3>\n
      \n
    1. 30 seconds of stair runs:<\/strong> 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.<\/li>\n
    2. 30 seconds of switches:<\/strong> With one foot on step one and the opposite on the bottom, press off each feet and jump to change.<\/li>\n
    3. 30 seconds of single step ups:<\/strong> 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.<\/li>\n
    4. 30 seconds of pass\u00e9 step ups:<\/strong> 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.<\/li>\n<\/ol>\n

      Repeat the entire circuit for 3 rounds total.<\/p>\n

      Side plank series<\/h3>\n
        \n
      1. Weighted side plank: <\/strong>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\u2019s parallel to the ground (*not* curving down such as you\u2019re threading the needle) and is acting as a lever against your core, then lift it back up again. Repeat six times.<\/li>\n
      2. Towel whip in a side plank:<\/strong> 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.<\/li>\n<\/ol>\n

        Do that circuit twice all over.<\/p>\n","protected":false},"excerpt":{"rendered":"

        Anna Kaiser has trained her justifiable share of celebrities and regular exercisers alike over time. But when she\u2019s working with singer Alicia Keys, she knows she will expect something a bit of different. \u201cI\u2019ve never seen her check her phone,\u201d says Kaiser. \u201cEvery other celebrity I\u2019ve ever worked with\u2014and likewise non-celebrity\u2014checks their phones, but Alicia […]\n","protected":false},"author":1,"featured_media":36475,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"fifu_image_url":"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/11\/GettyImages-1539904741.jpg","fifu_image_alt":"","two_page_speed":[],"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[97],"tags":[1306,1247,662,574,2147,3836,200,2554,1307],"class_list":["post-36474","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-alicia","tag-endurance","tag-exercises","tag-feel","tag-fire","tag-girl","tag-good","tag-goto","tag-keys"],"aioseo_notices":[],"yoast_head":"\nFeel Like a Girl on Fire (in a Good Way) With Alicia Keys\u2019 3 Go-To Endurance Exercises - Daniels Marketing BLC<\/title>\n<meta name=\"description\" content=\"Anna Kaiser has trained her justifiable share of celebrities and regular exercisers alike over time. 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