Khloe Kardashian’s weekly exercise routine + top tips from her PT – Women’s Health UK

Khloe Kardashian’s weekly exercise routine + top tips from her PT – Women’s Health UK

Khloe Kardashian doesn’t mess about when it comes to her exercise routine. She smashes out an average of five workouts per week with her PT, Joël Bouraïma, also known as Coach Joe, and she’s built some serious strength over the years. In fact, she’s looking stronger than ever, so we were keen to find out her secrets.

Here, Women’s Health’s Fitness Editor Bridie Wilkins speaks to Khloe’s PT to find out her complete routine, plus all his top training tips.

Khloe Kardashian’s exercise routine

Behold, Khloe’s full weekly workout routine. To caveat, Coach Joe explains that ‘Khloe has a full professional gym at her house, so of course we have more weights and equipment.’ For the purpose of this article, Coach Joe has made her routine more accessible by ‘adjusting her sessions so that people are able to do it at home with minimal equipment.’ Take note.

Monday’s workout

Skipping – 1 minute
Plank
– 30 seconds
5 rounds

Squat hold (with your back against a wall) – 30 seconds
10 squat jumps
5 rounds
30 seconds rest

10 push-ups (knees on ground if needed)
10 mountain climbers (both legs once is one rep)
5 rounds
30 seconds rest

Side plank with hip dips – 30 secs
20 crunches
4 rounds
No rest

Tuesday’s workout

Quick step-ups – 30 secs
Shadow boxing – 30 seconds, with your hands at eye levels
4 rounds
30 seconds rest if needed otherwise in a row

Back lunges and split squats – 10 back lunges straight to 10 split squats on the same side, then repeat on the other side
4 rounds
30 seconds rest

15 tricep dips (with your hands on a bench or chair with your legs kept straight, bend your knees if needed)
20-sec isometric push-up hold (halfway down, or on your knees if needed)
4 rounds
30 seconds rest

30-sec hip thrusts (up and down, squeezing your butt at the top)
Single-leg hip thrust – 30 seconds on each leg, up and down
4 rounds
30 seconds rest

Wednesday’s workout

Pilates or cardio – duration, up to you.

Thursday’s workout

High knees (knees at hip level) – 30 secs
Lateral and front leg raises – 30 seconds for each, with your arms straight
4 rounds
30 seconds of rest

3 stance push-ups – 5 wide stance, 5 regular stance, 5 close stance, with knees on the ground if needed
30-sec plank with shoulder taps
4 rounds
30 seconds of rest

10 kneel to squats
4 rounds (start with you right and left foot alternatively)
30 second of rest

Side plank – 30 secs on each side
Bicycle crunches
– 30 seconds with the bicycle move with your legs

Friday’s workout

10 inchworm push-ups
30-sec jumping jacks
4 rounds
30 seconds of rest

10 alternating split squat jumps
Split squat hold – 15 seconds hold on each side, with the back knee as close of the ground as possible
4 rounds
30 seconds rest

Crossed mountain climbers – 30 seconds
30-sec back extension/Superman
4 rounds
30 seconds rest

10 burpees
4 1-minute rounds (As many reps as possible in 1 minute and the following sets should have at least the same number of rep that you did in your 1st set)

6 training tips from Khloe Kardashian’s PT

1. Get there early

khloe kardashian exercise

    We’re forever talking about the importance of a proper warm-up, and Khloe gives herself a full 30 minutes to do so. ‘No matter what time me and Khloe are working out, she’s always at the gym 30 minutes before, to stretch and warm up. That way we have one whole hour of workout time together,’ explains Coach Joe. ‘Even when we start at 6am, she’s at the at the gym at 5:30am.’ Don’t panic, we’re not saying you need to get there quite that early, but giving yourself just 10 minutes to prepare your muscles for movement will make all the difference when it comes to preventing injuries.

    The same goes for cooling down. ‘Khloe stretches and does some mobility drills before and after our workouts, not because of injuries but because she wants to be as ready as possible to push herself without being injured,’ explains Coach Joe.

    2. Give yourself rest days

    khloe kardashian exercise

      Rest days are just as important as your workouts if you want to build strength, and Coach Joe makes sure Khloe takes hers. ‘She needs some days off, it’s part of the process as much as a day of training. People usually underestimate days off but it’s during this time that your body is getting stronger,’ he explains.

      It isn’t just about preventing injuries, either (although that’s one of the big benefits). Coach Joe explains, ‘Having no days off could lead to injuries and slow Khloe down on reaching her goals.’ After all, if you don’t give your body the time to rest, how can you expect it to let you train at your best?

      3. Keep it fun

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        Doing the same workouts day in day out can quickly become tedious, but there are easy ways to keep your routines fun and exciting. Coach Joe knows the deal.

        Allow us to introduce you to variations. Want to make your squats more interesting? Add a jump in between each one rather than going straight up into a standing position. Find yourself dreading the next set of deadlifts? Try a straight-legged style. The possibilities are endless, and Coach Joe likes to make use of them in Khloe’s routine. ‘The same muscles can be worked on in so many ways, so I use all kinds of variations,’ he explains. Making things more difficult is also key: ‘When we lift weights, I try to challenge her by letting her know the max she did and telling her that the goal (short or long term) is to beat her own personal best.’

        4. Adapt your routine to your goals

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          ‘The structure of [Khloe’s] routine depends on the goal we’re trying to reach. It always works this way; first we set up goals (photoshoot, film, show etc…), then we build the appropriate routine,’ Coach Joe tells us. For example, the two switched from a routine that focuses on gaining glute strength to one that focused on fat loss after Khloe gave birth. For the former, when Khloe was keen to build a bigger bum, there are four moves Coach Joe credits for her success:

          • Squats, with a full range of motion (i.e. getting as low as possible)
          • Hip thrusts with heavy weights
          • Glute bridges with a barbell
          • Cable kickbacks at the cable machine

            Different exercises do different things, so you’ll need to switch them up if you want to see results.

            Likewise, your routine will eventually stop showing rewards even if you don’t have a new goal. ‘The goal is to keep surprising the body because we want it to be in constant adaptation, and it’s through those adaptations that we’ll see the body change,’ Coach Joe explains. ‘Most of the time, people hit a plateau and stop seeing results, so you should consider switching things up every few months to prevent this happening.’

            5. Drink water on the reg

            khloe kardashian exercise

            Hydration is key. With 55%-78% of our bodies being made of water, it’s important to keep on top of how much you’re drinking, especially when you’re working out and losing a lot of water while sweating. But don’t just take our word for it: ‘I remind Khloe to drink a lot,’ says Coach Joe. ‘Being well hydrated helps a lot – even when she’s not working out, she has to keep drinking. Never wait until you’re thirsty to drink because it’s already a sign of dehydration.’ You heard the man.

            6. Tailor your nutrition to your training goals

              When it comes to nutrition, Coach Joe says Khloe’s diet is usually determined by macros (shorthand for ‘macronutrients’, a term used to describe the three key food groups you require for your body to function). ‘Depending on the goal we’re trying to reach, the non-negotiables, and particularly, macros are going to be different,’ he explains. ‘For example, during muscle mass gains, extra protein (on top of the recommended daily amount for her weight) is a must to help her muscles grow, so if she can’t get this through her regular meals, then extra protein shakes will be taken.’ The food you consume and exercise you do should complement one another.

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