How to replicate Taylor Swift’s ‘Eras Tour’ workout at home
MUSIC megastar Taylor Swift is all the rage in the entertainment world.
From her chart-topping and record-breaking hits, her epic Eras Tour and her high-profile relationship with NFL star Travis Kelce, the musician is taking the world by storm.
Her physique is also highly sought after, with research which analysed Google trends finding that searches for “Taylor Swift workout” have increased by 659% over the past five years.
This finding was uncovered by Bulk.com fitness experts, who said many people were interested in the artist’s fitness regime.
With this in mind, they outlined the routine Swift employed to maintain her fitness while on tour.
They also explained how you can complete a similar workout at the gym or in your own home.
Cardio
The experts said Swift’s cardio routine involved running, jogging and walking on a treadmill while singing aloud the entire Eras Tour setlist.
The musician apparently runs for
the fast songs and jogs or walks at a past face for the slower songs.
To replicate this, they recommended warming up by starting with around 10 minutes and then increasing the inclination to better engage your legs and glutes.
“Slowly increase the speed until you are at a comfortable pace, then run for 10-15 minutes. Go back to walking at an incline for the final 5-10 minutes of your workout.”
The experts suggested building up the duration of the runs, instead of running for an intensely long period, if your fitness levels aren’t up to scratch.
You can also do some cardio by going for a walk and increasing the distance and duration each time.
“Going for a walk can be just as effective and beneficial for your mental health and creating a playlist of your favourite Swift songs will help pass the time and keep you motivated.”
Dancing is also a great way to do some cardio.
“Taylor underwent three months of dance training to perfect the choreography for the Eras Tour,” they said.
“Dance is a great way to stay fit as it improves cardiovascular health, flexibility, balance, and it is a good way to improve mental well-being.”
Strength and conditioning
With a total of 151 tour dates across five continents and each show lasting more than three hours, Swift needed to find a workout that not only improved her stamina but also increased her strength. The fitness experts said strength and conditioning training can help build muscle, improve cardiovascular health, reduce the risk of injury, burn calories and improve your balance and flexibility.
Here are their suggestions for strength and conditioning exercises, which are inspired by the popstar:
Squats: These improve bone strength while also improving posture and mobility.
“Not only do squats work your muscles in your legs, but they are also very effective at strengthening your core,” the experts said.
They suggested standing with your feet hip-width apart, your feet slightly turned out, bracing your core and positioning your chest up.
“When squatting, hips should sink back and your knees should travel in line with your toes.”
Glute bridges: This exercise tones the glutes, abs and legs. Lie on your back with your legs bent and feet firmly on the floor.
“Using your heels, push your hips upwards, squeeze your glutes and engage your core,” the experts said.
To make this exercise more challenging, they said you can try using one leg to push off the floor, raise your other leg and alternate.
Try to toe tap with the raised leg. Perform two sets of 8-12 reps. Push-ups: These improve your upper body strength, flexibility, posture, mobility, and injury prevention.
To do this exercise, the experts said, start in a plank position, hands firmly placed just outside the shoulders.
Then proceed to lower your chest to the floor, without touching it, and as you do this, ensure that your elbows are tucked in and that your hips do not drop out of position.
Planks: These strengthen your arms, glutes and core, while improving posture and helping with back pain.
To do this exercise, lift your body off the ground by using your forearms and toes, making sure your elbows are aligned with your shoulders.
“Your back and legs should be as straight as possible, with your core engaged, to maintain the plank position,” the experts said.
“Try to aim for a 60-second plank and slowly increase the duration over time,” the experts said.