Ballet-dancer-turned-actress Natalie Burn kicked butt in her starring role as a runaway bride in the action-thriller-horror, “Til Death Do Us Part” (read the full interview here) and now shares with M&F readers the killer workouts that kept her core strong for some of those grueling action sequences. Want to get your sweat on? Burn also has a kickboxing workout just for you: My “Killer” Core Workout, by Natallie Burn
As an experienced ballerina, I firmly believe that cultivating a strong core is not only crucial for dancers but for anyone seeking a strong body. The core serves as the foundation, laying the groundwork for physical strength. It is undeniably the most vital component of the body, playing a pivotal role in achieving optimal performance and fostering a resilient physique. By prioritizing core strength, individuals set themselves on the path to unlocking their full athletic potential and attaining a formidable and mobile physique. A strong core helps to maintain and improve proper alignment and posture, and enhances your ability to execute precise movements, reducing the risk of injury.”
Natalie Burn’s Killer Core Workout
Warmup
Start with a five-minute cardio warm-up, such as jogging on the spot or using a jump rope to increase your heart rate, preparing your body for exercise.
Plank
This is one of my favorite exercises! My personal record for holding a plank is 12 minutes
- Perform 3 times. Try to hold for at least 30-60 seconds
- Rest: 30-60 seconds between reps
Russian Twists
- 3 Sets x 12-15 Reps on each side
- Rest: 30-60 seconds between sets
Bicycle Crunches
- 3 Sets: 12-15 Reps on each side
- Rest: 30-60 seconds between sets
Leg Raises
- 3 Sets: 12-15 Reps
- Rest: 30-60 seconds between sets
Side Plank
- Perform 3 times. Try to hold for at least 30-60 seconds
- Rest: 30-60 seconds between reps
Exercise 6: Pilates Hundreds
- Perform 3 times. Count 100 vigorous beats or arm pumps while inhaling for a five count and exhaling for a five count. Repeat until you’ve reached 100.
- Rest: 30-60 seconds between each hundred.
Modifications: Increase the intensity by adding weights or reps. To make the routine easier, you can drop the number of reps until you feel more comfortable.
Hungry for more? Here’s another one of my current workout routines that includes kickboxing and boxing exercises:
Natalie Burn’s Kickboxing Workout
Perform the following exercises in a circuit fashion, moving from one exercise to the next with minimal rest. Once you complete all exercises, rest for 1-2 minutes and repeat the circuit for a total of 3-4 rounds.
Jab-Cross Combo
- Throw a left jab followed by a right cross punch. Reps: 10-12 per side
Front Kicks
- Reps: 10-12 kicks per leg
Hook Punches
- Reps: 10-12 punches per side
Roundhouse Kicks
- Reps: 10-12 kicks per leg
Cool-down
Finish your workout with a five-minute cooldown that includes gentle stretching exercises for your entire body, paying extra attention to your core, hips, and legs.
It’s important to note that kickboxing and boxing exercises require proper technique and form to ensure safety and effectiveness. If you’re new to these activities, it is recommended to seek guidance from a qualified instructor in order to learn the proper techniques and gradually increase the intensity as you progress.
Remember to always listen to your body and adjust the workout intensity based on your individual needs and abilities. But most of all, have fun with these workouts!
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