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Carrie Underwood upper body workout design by her celebrity trainer

Carrie Underwood may be known for her strong, defined legs (aside from her superstar vocal talents, of course), but that doesn’t mean she slacks off when it comes to working her upper body. After winning a trophy at this month’s Academy of Country Music (ACM) Awards, the country singer posed proudly with his new hardware, showing off his sculpted and strong arms in the process. And let’s be very clear: Underwood’s exceptional muscle strength and definition are the result of hard work.

Take it from his longtime trainer, Eve Overland, who says the duo practices almost every day (!!) when Underwood is on tour or preparing for her upcoming Las Vegas residency, as she is now. “[We] laugh when we say we like to focus on the “muscles of vanity” [eg biceps and shoulders] — muscle groups that burst and cause a stir when she’s on stage or on the red carpet,” says Overland. “Carrie has always been celebrated for her amazing legs. But as a trainer (and friend), I feel so much joy when people notice how sculpted and strong her arms are. She’s the complete package.

And that’s largely due to the 39-year-old’s “positive mindset when it comes to training and her goals,” says Overland. Not only does Carrie Underwood dedicate time to working those aforementioned “vanity muscles” (have it!), but she also focuses on strength and mobility “so she can keep up with her boys and do what she wants. like to do as long as possible,” adds Overland. “She is also always up for a challenge and loves to push her body. She continues to grow trying new things and practices until she is mastered. She never ceases to amaze me.”

Underwood’s upper body workout is intense, with the singer tackling a series of supersets (two consecutive exercises with little or no rest – usually targeting the same muscle group to maximize fatigue) and trisets (three exercises, same method). She’ll perform two or three rounds of each, nailing multiple reps of each move. “This workout targets the major muscle groups in your upper body, such as your back, chest, shoulders, biceps, and triceps,” Overland says. “I like to mix it up by incorporating traditional and unconventional lifts, skill drills and anti-rotation drills along with functional movements so that there is a mix of strength, power and stability in one workout. It’s both fun and challenging – in a good way.

Just reading this might have you sweating – and ready to get moving! – so if you want to tackle the Underwood workout on your own, be prepared to really max out your muscles. If you’re new to fitness or think you’re not quite up to Underwood’s level, there are a few ways to tweak the routine. “You can decrease the amount of weight used or decrease the reps; you can complete one round of each set, instead of two or three as shown; or you can choose one exercise from each set to perform and really focus on form and technique,” ​​notes Overland.

Now, the moment you’ve all been waiting for: it’s time to grab those dumbbells and get started!

Carrie Underwood’s upper body workout to target all muscle groups

How it works: Perform each triset once, matching the indicated number of rounds and repetitions.

You will need: A set of dumbbells, a bench or sturdy surface, resistance bands, and a pull-up bar (or, if you don’t have the latter, you can modify it at home).

Carrie Underwood
Image credit: Ambitious Creative Co. – Rick Barrett/Unsplash

Triset 1

Perform 3 rounds of each movement, completing each exercise for the indicated number of repetitions.

Go back up

A. Stand directly under a pull-up bar.

B Reach arms overhead and grasp the bar with an overhand grip so that the hands are slightly wider than shoulder-width apart and the palms are facing away from the body. Focusing on the breath, pull the navel towards the spine to engage the core, keeping the shoulders back and down.

VS Pull the elbows down and back, using the arms to lift the feet off the floor. Continue to pull your upper body up until your chin is above the bar.

D. Avoid rocking or swaying and keep the shoulder blades back and down; lower with control.

Do 5 reps, rest 30 seconds.

Curved Reverse Grip Dumbbell

A. With knees bent and back bent forward and straight (but not arched), hold a dumbbell in each hand with an underhand grip (palms up).

B With elbows firmly bent, raise the dumbbells to a 45 degree angle. Pause at the top to squeeze the shoulder blades together.

VS Lower the dumbbells to a 45 degree angle while maintaining control.

Do 10-12 reps, rest 30 seconds.

row of renegades

A. In push-up position with dumbbells in both hands.

B Engage the core and upper body and lift the left embolder directly toward the ceiling, pulling the dumbbell along the torso.

VS Lower slowly (avoid slamming the weight on the floor) to the starting position. Repeat on the other side to complete one repetition.

Do 10 reps (right and left are one rep), rest 60 seconds.

Triset 2

Perform 3 rounds of each movement, completing each exercise for the indicated number of repetitions.

Alternating floor press

A. Lie on your back with dumbbells on either side of your body.

B Grab the dumbbells so that the palms face the body. Raise both dumbbells directly above the chest, twisting the wrist so the palms are now facing forward.

VS Keep one dumbbell up and slowly lower the other dumbbell, rotating the wrist so that the palm faces the body and the elbow is just above the floor.

D. Raise the dumbbell above the chest, twisting the wrist so that the palm is facing forward. Alternate and repeat on the other side.

Do 10-12 reps (right and left is one rep), rest 30 seconds.

Push-ups with shoulder tap

A. In a high plank position, just like Carrie Underwood, with wrists under shoulders and feet hip-width apart, contract abs and bend elbows to slowly lower chest toward floor. (The elbows should point behind the body.)

B Once the chest touches the floor, push back up to the starting position.

VS Tap each hand on their opposite shoulder before dropping back down to the floor in another push-up.

Do as many repetitions as possible for 30 seconds, rest 10 seconds.

Dip Bench

A. Begin in a straight seated position on a bench with your hands beside your thighs. Step feet about 6 inches apart and straighten legs, keeping buttocks away from bench and arms straight.

B Hinge at the elbows and lower body until the arms form a 90 degree angle.

VS Push up through the palms to return to bench level.

Do as many reps as possible for 30 seconds, rest 60 seconds.

Triset 3

Perform 3 rounds of each movement, completing each exercise for the indicated number of repetitions.

dumbbell push up

A. Stand with your feet shoulder-width apart, your knees flexible and your core engaged. Hold a dumbbell in each hand at shoulder height, just outside the shoulders, palms facing forward and elbows pointing down.

B Simultaneously lower yourself into a squat and lift both dumbbells straight up, keeping your feet firmly planted on the floor.

VS Press into the feet to raise yourself up while simultaneously lowering the weights to shoulder level. He is a representative.

Do 10-12 reps, rest 30 seconds.

Shoulder to shoulder dumbbell press

A. Standing with feet shoulder-width apart, hold a single dumbbell in both hands and perch it on one shoulder with elbows pointing down.

B. Extend arms and push dumbbell up and over head.

VS Bend your elbows and slowly lower the weight onto the opposite shoulder.

Do 10 to 12 repetitions, rest 10 seconds.

dive bomber

A. Start on all fours with knees under hips, feet hip-width apart, and hands shoulder-width apart.

B Sink the hips so that the body forms an inverted V, keeping the back flat, shoulders down and toes flexed. The knees should remain unlocked.

VS Keeping your legs straight, lower your hips and bend your arms so that your chest almost touches the floor as it slides through your hands.

D. Curve your back and straighten your arms, so that your face is facing forward and your hips are just above the floor. Reverse the direction, thrusting the hips up into an inverted V.

Do 10 reps, rest 60 seconds.

Triset 4

Perform 2 rounds of each movement, completing each exercise for the indicated number of repetitions.

Aerial triceps extension

A. Stand with feet shoulder-width apart, holding dumbbells in front of body at chest level.

B. Raise dumbbells above head until arms are straight.

VS Slowly lower the weights behind your head parallel to the floor without moving your arms or splaying your elbows.

Do 12 reps, rest 10 seconds.

Wide bicep curl with resistance band

A. Place your feet shoulder-width apart in the middle of a resistance band. Hold the ends of the band in both hands around the level of the hips; make sure the thumbs are pointing out.

B Hands shoulder-width apart, curl up, keeping elbows close to side of body while resisting resistance against band pull.

VS Lower your arms to the starting position. He is a representative.

Do 12 reps, rest 60 seconds.

Dumbbell uppercut

A. Hold two dumbbells at shoulder height with a grip, standing with feet shoulder-width apart.

B Using a “fighting stance”, strike up with one arm and pivot on the same foot. Make sure to engage the core as well as the upper and lower body.

VS Return to starting position and repeat on the other side.

AMRAP (as many reps as possible) 30 seconds like Carrie Underwood and rest for 60 seconds.

This story first appeared on www.shape.com

(Main and feature image credit: Getty Images)

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