Madonna: The Life of being a Crossfit-Loving Celebrity
How does she have the time with constant touring, 3 children, and charity work? Much of her fitness is done in the form of cardio, and more specifically, dancing. If you’ve ever been to one of her concerts, you’ll see that she’s more limber, suave and flexible, than most of the dancers half her age.
Madonna is very holistic in her approach to health and wellness. You’ll understand why she stays young and physically fit when you read about her diet and training regimens. By the time you finish this article, you will hopefully have developed a new found respect for her.
Madonna follows something known as “The Macrobiotic Diet.” Macrobiotics means “the way of longevity.” Long-lived traditional cultures drew from Oriental and Japanese folk medicine to create a version of their traditional philosophy of health.
Whole foods, such as brown rice, are central to a Macrobiotic diet. In the 20th century, a few creative and brilliant teachers emerged, such as the Kushis (who immigrated to the United States from Japan), who distilled the wide-ranging ideas and interpreted them for modern, urban, and industrialized life.
The Daily Mail in Britain reports that Madonna works out two hours a day, six days a week. Her first two sessions are Yoga/Pilates (discussed later in the article), and for her third session, after lunch, she chooses from a variety of options including karate, swimming, weightlifting, running, cycling, and occasionally horse riding (except several years ago, she broke some ribs horseback riding).
The Daily Mail claims she also uses a “Stair Master” in her office as she takes calls. She supposedly maintained a 45-minute-a-day “Stair Master” regime until the day before giving birth to her first child, Lourdes.
When someone has such limited time, as Madonna does, especially when she’s on the road, it would be advisable to condense one’s workouts. I say, pick 8-12 of your favorite exercises (1-2 per major body part: Chest, Back, Legs, Arms, Shoulders), and perform a circuit with them.
A circuit session consists of a series of exercises or stations performed in succession with minimal rest intervals in between; this cuts down considerably on time, which is probably important to someone with a schedule as busy as Madonna’s.
It works well for developing strength, endurance (both aerobic and anaerobic), flexibility and coordination. So the guidelines of circuit training are: 8-12 exercises, 12-15 reps per station, 50-70% of your one rep max, rest only as long as it takes to get from one station to the next, and 2-3 minutes rest between each circuit.
You can do a total of 1-3 full circuits depending on how much time you have. This full-body routine can be done 2-4x per week. Here’s an example of a circuit workout if you’re in a gym:
- Warm up (5-10 minutes of cardio)
- Dumbbell lunges
- Dumbbell Rows
- Dumbbell Flyes
- Dumbbell Overhead press
- Dumbbell curls
So how do you find her workout routine? You don’t have to be a celebrity to engage yourself in crossfit activities. She is just an ordinary woman with extraordinary health workouts. Why not try?
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