You might have heard Lena Dunham (and J.Lo, Gwyneth Paltrow, Taylor Swift, Victoria Beckham, and Kim Kardashian) talk about the Tracy Anderson Method, an exercise technique designed by the eponymous fitness guru.
If you're wondering what it's all about (or want to train like an ~*A-LiStEr~*), here's a sample full-body workout designed for Lenny (sign up here!) to "unleash your inner feminine warrior" — which is what every workout should do, really.
1. "Warrior" Pose With Leg Sweep and Reach
How to do it: With one 1.5-pound ankle weight on each ankle, kneel on your left knee with the top of your right foot pressed against the ground behind you. Take a large step out to the side with your right foot facing outward. Curl both hands into fists and raise the right one overhead as you bring your left fist to your chest (think: bow and arrow). Next, place your right palm on the ground in front of you, and extend your right leg straight out up and out behind you as you reach straight forward with your left hand, maximizing the distance between your left hand and right foot. Return to starting position (your bow-and-arrow warrior pose) to complete one rep. Perform 10, then switch sides.
2. Hip Dip to Leg Lift
How to do it: With one 1.5-pound ankle weight on each ankle, kneel with your knees hips-width apart and the tops of your feet pressed against the ground. Place the side of your right forearm on the ground perpendicular to your body with your right elbow about a foot to the left of your knees and your right fist under your left shoulder. Place your left palm on the ground near your first. Shift your hips to the left, then come back to center with the hips over the knees. Next, extend your left leg straight up toward the ceiling. Bring it back down to starting position to complete one rep. Repeat up to 10 times, then switch sides.
3. Kneeling Overhead Arm Extensions
How to do it: Kneel with your knees slightly wider than shoulders-width apart with the tops of your feet pressed against the ground. Grab one 3-pound weight in each hand and bend your elbows about 90 degrees, keeping your upper arms in full contact with your sides. Hold the weights at hips-height with your palms facing forward. From this position, open your arms up out to the sides to press the weights up overhead, and keeping your palms facing forward the entire time. Return to starting position with control and repeat up to 10 times.
4. Overhead Front Raise to Y Extension
How to do it: Holding one 3-pound weight in each hand, take a wide stance with both feet pointing forward. Hold the weights against your hips with palms facing the body and elbows slightly bent. Without straightening your arms, raise the right hand straight up overhead, turning your palm to face forward. Return to starting position with control. Next, raise the right hand straight up again, this time opening the arm out to the right (like the upper half of a "Y") as you turn your palm to face forward. Return to starting position with control to complete one rep. Complete 10 reps, then repeat on the opposite side.
Sign up for Lenny the email newsletter from Lena Dunham and Jenni Konner, to get fitness, feminism, and all the feels in your in box twice a week: Lennyletter.com
Original article and pictures take www.cosmopolitan.com site
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