Celebrity Training Secrets Revealed – With Lucas James

Recently, the Millionaire Date Doctor, Michael Banovac, spends the morning with celebrity personal trainer, Lucas James, who reveals 8 steps to a celebrity workout. The video is below followed by the tips themselves in text format. Enjoy!

Step 1: DXA Scan, Measure and Weigh In

When it comes to weigh, weigh yourself about once every two weeks.

Step 2: Squats (15-20 reps; 3-4 sets)

The goal is to feel it more on the glutes rather than the quads. If you feel it more in the quads, that means you’re not going low enough.

Step 3: Lunges (8-10 reps each leg; 20 total)

One thing a lot of people do wrong is their posture is wrong along with their  footing when they’re stepping forward. One thing you want to do when you’re when you’re stepping forward is to make sure that your knee doesn’t go past your toes and then your weight is on your heel and you’re driving up. Secondly is you want to lean forward but you want to make sure your posture is straight up as you’re lunging forward.

Step 4: Core – Plank

Your goal should be to plank for 2 minutes.

Step 5: Arms – Triceps & Biceps (15 reps; 3-4 sets each)

When you are doing curls, you want to make sure that your elbows are tight. You’re going full extension up – wrists straight and you’re going all the way back down. If you want to make it a bit harder, do what is called a “negative curl.” As you curl up, you’re gonna count three seconds down and then come back up. 

Step 6: Pull-ups (2-8 reps; 3-4 sets)

The Close Grip is a little bit easier because it focuses more on biceps rather than the lats. Pull-ups are the hardest exercise so if you really want to accomplish this one as a goal, focus more on strength, around two to eight reps.

Step 7: Abs (20-30 reps; 3-4 sets)

If you do ab exercises 2 to 3 times a week, it should help you to develop a great core. 

Bonus: Improve workouts and burn more calories with 30 second exercises:

Increase your heart rate while you’re doing exercise because when your heart rates up, you’re going to burn more calories as well as well as fat. So, instead of just doing a squat or a bicep curl you can develop what’s more of a circuit. The circuit would be more than like two exercises inside of a hot workout routine.

Step 8: Cardio (10-30 minutes – changing speed)

If you are a beginner, even to 10-15 minutes is fine. The biggest thing is you want to make time for your exercise and commit to it.