The singer’s trainer offers a step-by-step guide to a modified version of Underwood’s leg day routine.
So just how does Underwood keep her lower body fit enough to support her throughon-stage acrobaticsand red carpet moments?
Unsurprisingly, it involves dedication to consistent leg workouts, and her longtime trainerEve Overlandis spilling the details.
Photo: Getty Images
“Working out and staying healthy is just a way of life for Carrie.
It is who she is, what she does,” Overland tellsShape.
Working out is self care and her me time."
Overland says she and the singer work out almost every day, even when on the road.
“Each workout incorporates both upper-body as well as lower-body exercises,” says Overland.
This approach has contributed to her amazing strength as well as sculpted physique."
“She likes to stick with the basics because they work,” says Overland.
Interested in training like the chart-topping country singer?
Overland gives us the details on Carrie Underwood’s leg workout that almost anyone can try.
You’ll need:A set of dumbbells, a Bosu ball, and weight plates.
The weight of the dumbbells varies on your skill level and ability.
Superset 1
Complete 3 rounds of each exercise.
Heel-Elevated Dumbbell Squats
A.
Stand with feet about shoulders-width distance apart.
Place heels on an elevated surface, such as a weight plate, with toes remaining on the ground.
B.Hold a dumbbell in each hand, resting the dumbbells in front of shoulders in a neutral grip.
C.Drive hips back and bend knees until legs form a 90-degree angle or lower.
Keep chest up and shoulders back.
D.Drive through heels and stand back up to starting position.
Do 12 to 15 reps, rest 30 seconds.
D.With control, reverse the motion, and return to start position.
Repeat with the other leg.
Do 10 reps on each side, rest 10 seconds.
Touchdowns
A.Stand with feet hip-width apart and extend one leg long to the side.
B.Bend the knee of standing leg and sink hips back to touch the floor.
C.Keeping chest up and shoulders back, jump and switch legs in the air.
D.Land with opposite foot under body and the other leg extended to the side.
Touch the floor with opposite hand.
Do 12 reps on each leg, rest one minute.
B.Stand with one foot on each side of the weight plates or Bosu ball with toes turned out slightly.
Keep chest up, shoulders back, and knees bent slightly but in a fixed position.
C.Hold one dumbbell in both hands in front of hips.
Bend knees, hinge at the waist, and slide hips back, lowering the dumbbell toward the floor.
Keep back straight and core tight.
D.Drive through heels to stand, using hamstrings and glutes.
Squeeze glutes at the top, but maintain a neutral spine.
Do not over arch or push pelvis too far forward.
Bosu Dome-Up Bodyweight Single-Leg Deadlifts
A.Stand on top of Bosu ball with the dome side facing up.
Keep core tight and maintain tall posture.
B.Transfer all weight to one leg and hinge at hips.
C.Balancing on one leg with lower torso parallel to the floor, keep arms straight down.
Extend other leg straight behind body with toes pointing to the floor.
D.Drive through the heel of standing leg, raise torso up, and return to start.
Do 10 reps on each leg, rest 10 seconds.
Bosu Up and Overs
A.Stand on top of a Bosu ball with the dome side facing up.
C.Immediately jump up and over again, and return to starting position.
Bend one leg and lift opposite foot off the floor.
Hold one dumbbell in front of chest.
B.Maintain good posture and slowly lower to sit on the bench.
C.Drive through the foot on the floor and stand up on that leg.
D.Take a big step forward with the elevated leg, keeping hips square.
Drop down into a lunge by bending both knees 90 degrees.
Keep back heel elevated.
Do 8 to 10 reps on each leg, rest 30 seconds.
Keep arms straight but don’t lock elbows.
B.Bend knees, engage core, and jump both feet up and over the bench to one side.
C. Immediately jump feet to the other side without a double bounce.
Do 12 reps on each side, rest one minute.
