Kate Upton Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

The 19-year old who attained the illustrious Sports Illustrated Swimsuit Edition cover honor did not do so by accident or pure genetic luck. Kate Upton, according to her trainer, Justin Gelband, put in serious work and supplemented that work with absolute flawless nutrition tactics. The Kate ... more

The 19-year old who attained the illustrious Sports Illustrated Swimsuit Edition cover honor did not do so by accident or pure genetic luck. Kate Upton, according to her trainer, Justin Gelband, put in serious work and supplemented that work with absolute flawless nutrition tactics.

The Kate Upton workout has been designed around the model given by her trainer, and is available so that you, too, can get the best body you can.

A True Fitness Model Workout

Nothing about the Kate Upton exercise routine should be construed as light and easy. This three-day-a-week plan is for those who are serious about getting fit and pushing themselves as hard as possible. Each of the three workouts are designed to give you very little rest, while pushing the body through a circuit-style resistance routine followed up with cardio conditioning.

The resistance portion of the Kate Upton workout routine will utilize a combination of free weight, body weight, machine, and fitness band moves. Each workout will be unique and different, ensuring your entire body is worked head-to-toe. The combination of resistance and cardio, on top of leaving so little time for rest, will ignite your metabolism shedding any excess fat and leaving you lean and toned.

Preparation and Recovery

Two very important aspects of this type of program are preparation and recovery time. You should never walk into the gym and just start banging out reps of the first exercise. Take a good 5-10 minutes to warm up the entire body, get the heart rate up, and stretch prior to beginning the Kate Upton workout.

Recovery is the time when you are not performing a workout. It literally begins the moment the workout is over and ends when the next workout begins. This is the time your body has to heal and repair muscle tissue.

Stretch immediately following the workout and, for added benefit, on the off days. You should leave a day in between each of the workouts to allow for total muscle recovery and avoid the temptation to over-train, which will only impede your progress and results.

The Kate Upton Diet: Right for Her

Kate Upton followed a diet based on research concerning her body type, blood type, and workout program. The bottom line: it was perfect for her. A sensible, well-structured diet will be the other all-important factor that produces the results you desire.

Take the time to do your own research and find a diet plan that makes sense for you and follow it diligently, ensuring you feed yourself properly and allow for enough intake to fuel your workouts. Remember, also, that proper meal timing is as important as what you eat.

Whether you are an aspiring fitness bikini model or just desire to feel and look better, the Kate Upton workout routine is a fantastic guide. Challenge yourself at every workout, constantly seeking improvement, and the results will come in due time.

Get on the fast track to your best body ever with the Kate Upton workout today!

Kate Upton Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Kate Upton Workout Plan

Kate Upton Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

The 19-year old who attained the illustrious Sports Illustrated Swimsuit Edition cover honor did not do so by accident or pure genetic luck. Kate Upton, according to her trainer, Justin Gelband, put in serious work and supplemented that work with absolute flawless nutrition tactics. The Kate ... more

The 19-year old who attained the illustrious Sports Illustrated Swimsuit Edition cover honor did not do so by accident or pure genetic luck. Kate Upton, according to her trainer, Justin Gelband, put in serious work and supplemented that work with absolute flawless nutrition tactics.

The Kate Upton workout has been designed around the model given by her trainer, and is available so that you, too, can get the best body you can.

A True Fitness Model Workout

Nothing about the Kate Upton exercise routine should be construed as light and easy. This three-day-a-week plan is for those who are serious about getting fit and pushing themselves as hard as possible. Each of the three workouts are designed to give you very little rest, while pushing the body through a circuit-style resistance routine followed up with cardio conditioning.

The resistance portion of the Kate Upton workout routine will utilize a combination of free weight, body weight, machine, and fitness band moves. Each workout will be unique and different, ensuring your entire body is worked head-to-toe. The combination of resistance and cardio, on top of leaving so little time for rest, will ignite your metabolism shedding any excess fat and leaving you lean and toned.

Preparation and Recovery

Two very important aspects of this type of program are preparation and recovery time. You should never walk into the gym and just start banging out reps of the first exercise. Take a good 5-10 minutes to warm up the entire body, get the heart rate up, and stretch prior to beginning the Kate Upton workout.

Recovery is the time when you are not performing a workout. It literally begins the moment the workout is over and ends when the next workout begins. This is the time your body has to heal and repair muscle tissue.

Stretch immediately following the workout and, for added benefit, on the off days. You should leave a day in between each of the workouts to allow for total muscle recovery and avoid the temptation to over-train, which will only impede your progress and results.

The Kate Upton Diet: Right for Her

Kate Upton followed a diet based on research concerning her body type, blood type, and workout program. The bottom line: it was perfect for her. A sensible, well-structured diet will be the other all-important factor that produces the results you desire.

Take the time to do your own research and find a diet plan that makes sense for you and follow it diligently, ensuring you feed yourself properly and allow for enough intake to fuel your workouts. Remember, also, that proper meal timing is as important as what you eat.

Whether you are an aspiring fitness bikini model or just desire to feel and look better, the Kate Upton workout routine is a fantastic guide. Challenge yourself at every workout, constantly seeking improvement, and the results will come in due time.

Get on the fast track to your best body ever with the Kate Upton workout today!

Workout Goals

  • Improve Cardio
  • Get Toned

Equipment Needed

  • Exercise Mat
  • BOSU Ball
  • Dumbbells
  • Resistance Band
  • V-Bar
  • Leg Press Machine
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Quads / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Middle Back / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Triceps / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Shoulders / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Kate Upton is a 19 year breakout model who recently obtained the cover of the coveted Sports Illustrated swim suit edition. She has a personal trainer named Justin Gelband, he is responsible for the design of this workout.

The goal of this workout is to tone up your body while also improving your cardio. This workout will also help you burn off calories and lose those extra pounds that won't seem to go away. You are basically going to go through the entire workout with only 2-3 breaks, this will allow your body to continually be working through out the whole workout.

“Kate worked her butt off, she exercised the right way and ate the right things for her body type.” - Justin Gelband (Trainer)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Hip flexors secondary Forearms secondary Obliques secondary Lats secondary Groin secondary Abs primary Glutes primary Biceps primary Calves primary Triceps primary Quads primary Shoulders primary Middle back primary Chest primary Outer thighs primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Glutes / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
2 sets, 8 reps
2 -- --:--:-- 8 -- --:--
Default
Glutes / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Calves / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Outer Thighs / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Middle Back / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to complete every exercise with strict form. Don't cheat yourself. Also, try to adhere to the rest times outlined. Less rest allows your body to kick into fat burning mode by skyrocketing your metabolic rate. Push yourself and you will see amazing results at the end of the this workout plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Hip flexors secondary Forearms secondary Obliques secondary Lats secondary Groin secondary Abs primary Glutes primary Biceps primary Calves primary Triceps primary Quads primary Shoulders primary Middle back primary Chest primary Outer thighs primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
2 sets, 12 reps00:00:30
2 -- 00:00:30 12 -- --:--
Default
Abs / Expert
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Biceps / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Triceps / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Chest / Expert
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Quads / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Lower Back / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you don't have access to a resistance band, then you can substitute with dumbbells.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Hip flexors secondary Forearms secondary Obliques secondary Lats secondary Groin secondary Abs primary Glutes primary Biceps primary Calves primary Triceps primary Quads primary Shoulders primary Middle back primary Chest primary Outer thighs primary Lower back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Quads / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Middle Back / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Triceps / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Shoulders / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Kate Upton is a 19 year breakout model who recently obtained the cover of the coveted Sports Illustrated swim suit edition. She has a personal trainer named Justin Gelband, he is responsible for the design of this workout.

The goal of this workout is to tone up your body while also improving your cardio. This workout will also help you burn off calories and lose those extra pounds that won't seem to go away. You are basically going to go through the entire workout with only 2-3 breaks, this will allow your body to continually be working through out the whole workout.

“Kate worked her butt off, she exercised the right way and ate the right things for her body type.” - Justin Gelband (Trainer)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Hip flexors secondary Forearms secondary Obliques secondary Lats secondary Groin secondary Abs primary Glutes primary Biceps primary Calves primary Triceps primary Quads primary Shoulders primary Middle back primary Chest primary Outer thighs primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Glutes / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
2 sets, 8 reps
2 -- --:--:-- 8 -- --:--
Default
Glutes / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Calves / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Outer Thighs / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Middle Back / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to complete every exercise with strict form. Don't cheat yourself. Also, try to adhere to the rest times outlined. Less rest allows your body to kick into fat burning mode by skyrocketing your metabolic rate. Push yourself and you will see amazing results at the end of the this workout plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Hip flexors secondary Forearms secondary Obliques secondary Lats secondary Groin secondary Abs primary Glutes primary Biceps primary Calves primary Triceps primary Quads primary Shoulders primary Middle back primary Chest primary Outer thighs primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
2 sets, 12 reps00:00:30
2 -- 00:00:30 12 -- --:--
Default
Abs / Expert
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Biceps / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Triceps / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Chest / Expert
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Quads / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Lower Back / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you don't have access to a resistance band, then you can substitute with dumbbells.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Hip flexors secondary Forearms secondary Obliques secondary Lats secondary Groin secondary Abs primary Glutes primary Biceps primary Calves primary Triceps primary Quads primary Shoulders primary Middle back primary Chest primary Outer thighs primary Lower back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Middle Back / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Kate Upton is a 19 year breakout model who recently obtained the cover of the coveted Sports Illustrated swim suit edition. She has a personal trainer named Justin Gelband, he is responsible for the design of this workout.

The goal of this workout is to tone up your body while also improving your cardio. This workout will also help you burn off calories and lose those extra pounds that won't seem to go away. You are basically going to go through the entire workout with only 2-3 breaks, this will allow your body to continually be working through out the whole workout.

“Kate worked her butt off, she exercised the right way and ate the right things for her body type.” - Justin Gelband (Trainer)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Hip flexors secondary Forearms secondary Obliques secondary Lats secondary Groin secondary Abs primary Glutes primary Biceps primary Calves primary Triceps primary Quads primary Shoulders primary Middle back primary Chest primary Outer thighs primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Glutes / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Glutes / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Calves / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Outer Thighs / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Middle Back / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
04:10:00
-- -- 04:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to complete every exercise with strict form. Don't cheat yourself. Also, try to adhere to the rest times outlined. Less rest allows your body to kick into fat burning mode by skyrocketing your metabolic rate. Push yourself and you will see amazing results at the end of the this workout plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Hip flexors secondary Forearms secondary Obliques secondary Lats secondary Groin secondary Abs primary Glutes primary Biceps primary Calves primary Triceps primary Quads primary Shoulders primary Middle back primary Chest primary Outer thighs primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps00:00:30
3 -- 00:00:30 12 -- --:--
Default
Abs / Expert
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Triceps / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Expert
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Lower Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you don't have access to a resistance band, then you can substitute with dumbbells.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Hip flexors secondary Forearms secondary Obliques secondary Lats secondary Groin secondary Abs primary Glutes primary Biceps primary Calves primary Triceps primary Quads primary Shoulders primary Middle back primary Chest primary Outer thighs primary Lower back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Middle Back / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Kate Upton is a 19 year breakout model who recently obtained the cover of the coveted Sports Illustrated swim suit edition. She has a personal trainer named Justin Gelband, he is responsible for the design of this workout.

The goal of this workout is to tone up your body while also improving your cardio. This workout will also help you burn off calories and lose those extra pounds that won't seem to go away. You are basically going to go through the entire workout with only 2-3 breaks, this will allow your body to continually be working through out the whole workout.

“Kate worked her butt off, she exercised the right way and ate the right things for her body type.” - Justin Gelband (Trainer)

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Hip flexors secondary Forearms secondary Obliques secondary Lats secondary Groin secondary Abs primary Glutes primary Biceps primary Calves primary Triceps primary Quads primary Shoulders primary Middle back primary Chest primary Outer thighs primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Glutes / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Glutes / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Calves / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Outer Thighs / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Middle Back / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to complete every exercise with strict form. Don't cheat yourself. Also, try to adhere to the rest times outlined. Less rest allows your body to kick into fat burning mode by skyrocketing your metabolic rate. Push yourself and you will see amazing results at the end of the this workout plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Hip flexors secondary Forearms secondary Obliques secondary Lats secondary Groin secondary Abs primary Glutes primary Biceps primary Calves primary Triceps primary Quads primary Shoulders primary Middle back primary Chest primary Outer thighs primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps00:00:30
3 -- 00:00:30 12 -- --:--
Default
Abs / Expert
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Triceps / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Expert
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Lower Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you don't have access to a resistance band, then you can substitute with dumbbells.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Hip flexors secondary Forearms secondary Obliques secondary Lats secondary Groin secondary Abs primary Glutes primary Biceps primary Calves primary Triceps primary Quads primary Shoulders primary Middle back primary Chest primary Outer thighs primary Lower back primary Muscles diagram

Workout Goals

  • Improve Cardio
  • Get Toned

Equipment Needed

  • Exercise Mat
  • BOSU Ball
  • Dumbbells
  • Resistance Band
  • V-Bar
  • Leg Press Machine
Show All

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Kate Upton Workout Plan

Workout Goals

  • Improve Cardio
  • Get Toned

Equipment Needed

  • Exercise Mat
  • BOSU Ball
  • Dumbbells
  • Resistance Band
  • V-Bar
  • Leg Press Machine
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65 people started this plan