I worked out like Blake Lively for a week — and her routine is something almost anyone can do

I was pleasantly surprised by Blake Lively’s workout routine.
Dimitrios Kambouris/Getty Images/Holly Smith
  • Blake Lively has lost 61 pounds in the last 14 months after giving birth to her second child.
  • Her training regimen is all-inclusive, realistic, and challenging.
  • Lively’s trainer, Don Saladino, has her complete a dynamic warm-up, corrective exercises, and a jump, carry, throw sequence to prepare her body for strength training.
  • She then does the strength component of her workout: 3-4 sets of 8-10 repetitions of 3-4 exercises, and typically finishes her workout with cardio.

Blake Lively is a stunning mother of two and a “Gossip Gir l” fan-favorite who recently accomplished a tremendous personal fitness goal. Although she has had certain roles that required her to train rigorously over the past few years, like her preparation for her role as a talented surfer in “The Shallows,” her transformation was a bit different this time.

Lively recently lost 61 pounds after her most recent pregnancy, when she gave birth to baby Ines Reynolds and attributed a lot of her weight loss and general fitness success to her trainer, Don Saladino.

She wrote on Instagram, “Thanks @donsaladino for kickin’ my A double S into shape. 10 months to gain, 14 months to lose. Feeling very proud.”

Healthy transformations take time, hard work, and a lot of dedication, but I decided that I would give Lively’s fitness routine a try.

First, I wanted to find out exactly what Lively did to accomplish this fitness goal. Lively’s personal trainer, Saladino, told E! News, “We made sure that she was in the gym 4-5 days a week. Certain days, we worked for an hour, and other days they only had 20-30 minutes because she’s on a tough schedule with her kids. Other days, she had to hit it on her own. “

He went on to describe the format of her workouts as follows: starting with a dynamic warm-up and foam rolling for ten minutes, then doing corrective exercises to prevent asymmetries, followed by a “jump, throw, carry sequence,” strength training, and lastly finishing up the workout with cardio.

The jump, throw, carry sequence consists of three rounds of 10 jumps of any kind, 10 throwing movements, and a 40-50 yard carry exercise.

Regarding the weekly breakdown of Lively’s five-six days per week workout regimen, Saladino told Cosmopolitan, “The days get broken up into upper body, lower body, arms, and an interval day, with a mobility or accessory day after that.”

For a dynamic warm-up and dynamic mobility, Saladino has Lively do three-four sets of eight-10 reps for three-five movements. A dynamic warm-up consists of a series of movements that will increase body temperature, improve range of motion, and activate the nervous system to prepare your body for weighted movements.

For the strength portion of each workout, Saladino prescribes three-four exercises for three-four sets of eight-10 reps per exercise, and then cardio at the end of her training session.

Armed with this knowledge, I was ready to give it a shot.

Blake Lively’s workout routine is more realistic than anticipated.

You see headlines and think that Blake Lively’s workout routine is impossible, but it’s more realistic than you might imagine. With the dedication, time, and resources, it’s possible for a routine like Lively’s to be managed and upheld over time.

But, of course, it’s not always as easy for those of us without access to celebrity trainers (or trainers at all) and the ability to hit the gym five days a week. Still, it’s not impossible.

Holly Smith

Working out like Lively for the week reiterated the importance of a warm-up.

Being required to warm-up as a part of this experiment was extremely good for me. I did feel more prepared, focused, and ready to do more strenuous exercises without pain or discomfort post-warm-up.

As a personal trainer myself, I always take clients through a dynamic warm-up at the beginning of every session and encourage them to warm up when they are doing their workouts on their own as well. But when I’m limited on time with my own workouts, my warm-up is the first thing I either rush through or skip altogether.

I was tired after the jump, carry, throw sequence.

Kudos to Blake Lively for all of her hard work — her warmup is tough. I definitely do not do enough jumping, rotational, or throwing movements in my workouts, but now feel more inspired to do so moving forward.

Holly Smith

I liked having a set schedule and knowing what muscle groups I was to train each day of the week.

Going into the gym with a plan is essential for progress and making the most of the time set aside to workout. I set my workout schedule in advance for this experiment, based on the format described by Blake Lively’s personal trainer, and stuck to it strictly. I usually set a workout schedule for the week, but often don’t prioritize active recovery days or incorporating as much variety as I should, and never plan my workout regimen in as much detail as was used for this experiment.

Saladino told Well+Good that Lively’s training regimen included pool and outdoor workouts, too.

Holly Smith

I enjoyed having the flexibility of longer and shorter workout days.

Things come up, we’re sore or don’t sleep well, and some days just getting to the gym is a workout in itself. During this experiment of working out like Blake Lively for a week, it was nice to have a little flexibility in knowing that if her trainer, Don Saladino, was taking me through each workout, he’d recommend “listening to my body” and “just moving” on days I wasn’t feeling it or couldn’t get to the gym for whatever reason.

Holly Smith

I can see how her training regimen warranted such great results.

There was nothing easy about Blake Lively’s workouts — but they were absolutely effective. I can see how her strenuous training regimen yielded such great results. She’s worked hard over the last 14 months, and it seems like she’s loving the results she’s felt and seen.

As Lively told E! News, “It’s all a process. You know after the second kid it’s really different, so this is not my normal body, but I like it.”

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