I Worked Out with Carrie Underwood, and My Legs and I Will Never Forget It
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Carrie Underwood is a powerhouse. The country superstar has 25 CMT awards, eight Grammys, two kids, and an unbelievable work ethic both inside and outside of the gym. If you haven't checked out her rigorous arm workout or tried her leg routine that's filled with supersets from her long-time trainer, Eve Overland, then just trust me: The "Ghost Story" singer is an athlete. I recently joined Underwood and her trainer for a workout at BodyArmor's #LyteUpAustin, an event highlighting the brand's lower-calorie Lyte sports drink line, and saw firsthand how strong the American Idol alum really is and the importance of staying hydrated.
The outdoor workout started with a five-minute warm-up filled with high knees, good mornings, and squats to get the whole body ready for the workout. Mid-warm-up, I looked over to find trainer and new mom, Anna Victoria, who was also participating in the class, and sweat was already pouring down both of our faces. We definitely weren't used to working out in the humid Texas heat, let alone keeping up with a professional performer. Underwood on the other hand was seemingly not phased by the weather or the bodyweight exercises. She smiled, sang, and danced in between sets — a testament to how effective her training with Overland has been and maybe how hydrating BodyArmor's potassium-, electrolyte-, and antioxidant-packed drinks that we fueled up with before class are. (Psst, this is the adorable and comfy pair of Adidas she wore during the workout.)
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Although she made it look easy, Underwood says she gets sore like everyone else and focuses on pacing herself. "If we work hamstrings especially, I feel like that's the one I notice the most if we do too much," says Underwood, adding that being sore makes her "entire night miserable." After all, she has to maintain the stamina to sing while commanding the stage in high heels. That's why she and her trainer are wary about overdoing any workout.
"Being sore after a workout does not necessarily indicate a good workout," adds Overland. Instead, being sore may indicate you have overexerted yourself, which can lead to burnout or injury. To avoid this, Underwood is all about working out at a manageable pace. "Small steps. Small steps to get to your goal," she says. (Related: Should You Work Out When You're Sore?)
Since the "Before He Cheats" singer was set to perform the day after our workout at the iHeartCountry Festival, I thought she and Overland would take it easy, but I was wrong. The 30-minute bodyweight workout they demonstrated was tough on its own. And each time Overland gave an option to make an exercise harder, Underwood took the challenge and executed the moves with perfect-looking form, whether it was crab toe touches with triceps dips or forearm plank knee taps.
What really impressed me was how easy she made the bodyweight finisher look. The quick, 10-minute series lit my lower body right up, and I thought to myself, "I have to get this workout." Curious how challenging working out like Underwood would be for you? Scroll down for part of her workout, straight from her trainer.
Carrie Underwood's 10-Minute Full-Body Finisher
How it works: Do the unilateral (aka one-sided) exercises in Circuit 1 for the suggested time, then repeat the entire circuit on the opposite side. Do the exercises in the following three circuits for the suggested time. Between each circuit, take a 30-second rest.
What you'll need: no equipment required
Circuit 1
Short- and Long-Step Reverse Lunge to Kick
A. Stand with feet hips-width apart and arms at sides. Take one small step back with right foot so right toes are in line with left heel. Right heel should be lifted off the floor and hips square to the front.
B. Lower until both legs are bent at roughly 90-degree angles, keeping chest tall and core engaged.
C. Press into mid-foot and heel of left foot to stand, then quickly take a big step backward with right foot.
D. Lower until both legs are bent at 90-degree angles, keeping chest tall and core engaged.
E. Press into mid-foot and heel of left foot to stand, then quickly kick right foot up to meet left hand in front of chest. Lower right foot down to the floor to return to the starting position.
Repeat for 30 seconds.
Lunge Pulse
A. Stand with feet hips-width apart and hands resting on hips.
B. Keeping chest tall, core engaged, and hips square to the front, take a large step forward with right foot, and lower into a lunge until both knees form 90-degree angles. Left heel should be lifted off the floor.
C. While holding the lunge position, push into right foot to raise body 1 to 2 inches up from the starting position. Then, lower back down to the starting position.
Repeat for 10 seconds.
Blast-Off Lunge
A. Stand with feet hips-width apart and hands resting on hips.
B. Keeping chest tall, core engaged, and hips square to the front, take a large step forward with right foot and lower into a lunge until both knees form 90-degree angles. Left heel should be lifted off the floor.
C. Lower body down 1 to 2 inches to gain momentum, then quickly push off the floor and jump directly up and to the side, landing softly in a lunge position.
Repeat for 30 seconds.
Lunge Hold
A. Stand with feet hips-width apart and hands resting on hips.
B. Keeping chest tall, core engaged, and hips square to the front, take a large step forward with right foot and lower into a lunge until both knees form 90-degree angles. Left heel should be lifted off the floor.
Hold for 10 seconds.
Circuit 2
Squat
A. Stand with feet slightly wider than hips-width apart, toes turned slightly outward and hands clasped in front of chest.
B. Sit back into hips and bend knees to lower until thighs are parallel or almost parallel with floor, keeping chest up and preventing back from rounding.
C. Press through feet to straighten legs and return to standing.
Repeat for 30 seconds.
Squat Pulse
A. Stand with feet slightly wider than hips-width apart, toes turned slightly outward and hands clasped in front of chest.
B. Sit back into hips and bend knees to lower until thighs are parallel or almost parallel with floor, keeping chest up and preventing back from rounding.
C. While holding the squat position, push into feet to raise body 1 to 2 inches up from the starting position. Then, lower back down to the starting position.
Repeat for 10 seconds.
Jump Squat
A. Stand with feet slightly wider than hips-width apart, toes turned slightly outward and hands clasped in front of chest.
B. Sit back into hips and bend knees to lower until thighs are parallel or almost parallel with floor, keeping chest up and preventing back from rounding.
C. Explosively push through heels and jump as high as possible. Upon landing, immediately squat down.
Repeat for 30 seconds.
Snowboarder
A. Stand with feet slightly wider than hips-width apart, toes turned slightly outward and hands clasped in front of chest.
B. Sit back into hips and bend knees to lower until thighs are parallel or almost parallel with floor, keeping chest up and preventing back from rounding.
C. Touch the floor with right hand, then explosively push through heels and jump while rotating to the right so body faces opposite direction. Upon landing, immediately squat down and touch the floor with left hand.
Continue for 30 seconds, alternating sides.
Squat Hold
A. Stand with feet slightly wider than hips-width apart, toes turned slightly outward and hands clasped in front of chest.
B. Sit back into hips and bend knees to lower until thighs are parallel or almost parallel with floor, keeping chest up and preventing back from rounding.
Hold for 10 seconds.
Circuit 3
Sit-Out
A. Start in a table-top position on the floor with hands stacked directly under shoulders, knees bent and stacked directly under hips, and feet hips-width apart. Lift both knees off the floor.
B. Bring left foot under body toward right elbow. Keeping left hand and right foot glued to the floor, rotate torso to the right and extend left leg out to right side. Simultaneously, lift right hand toward chest.
C. Rotate torso back to the left and lower right hand and left foot to the floor to return to the starting position.
Continue for 30 seconds, alternating sides.
Push-Up Pulse
A. Start in a high plank position with hands directly underneath shoulders and legs extended, feet hips-width apart.
B. Engage core by tucking tailbone and drawing navel in toward spine. Lock in lats by drawing shoulders down and away from ears. Engage glutes and quads. Push elbows out so arms form a 45-degree angle to body.
C. Look down to keep neck neutral and slowly lower body, stopping 3 inches above the floor. Keep core engaged throughout the movement, ensuring body forms a straight line from head to toe.
D. Push into hands to raise body 1 to 2 inches up from the starting position. Then, lower back down to the starting position.
Repeat for 10 seconds.
Plank Jack to Jumping Jack
A. Start in a high plank position with hands directly underneath shoulders and legs extended, feet hips-width apart.
B. Keeping core engaged, hop feet out to sides without allowing butt to rise above height of shoulders. Then, quickly hop feet back to the starting position.
C. Keeping hands on the floor, hop feet up to meet hands. Then, quickly lift torso to standing and reach arms overhead.
D. Lower arms back to sides, place hands on the floor in front of feet, shift weight onto hands, and jump feet back to softly land on balls of feet in a high plank position.
Repeat for 30 seconds.
Push-Up Hold
A. Start in a high plank position with hands directly underneath shoulders and legs extended, feet hips-width apart.
B. Engage core by tucking tailbone and drawing navel in toward spine. Lock in lats by drawing shoulders down and away from ears. Engage glutes and quads. Push elbows out so arms form a 45-degree angle to body.
C. Look down to keep neck neutral and slowly lower body, stopping 3 inches above the floor. Keep core engaged throughout the movement, ensuring body forms a straight line from head to toe.
Hold for 10 seconds.
Circuit 4
Inchworm to Rolling Side Plank
A. Stand with feet shoulders-width apart, hands at sides. Hinge at the hips to fold forward, reaching palms to the floor (bending knees if necessary).
B. Keeping core engaged and legs straight, walk hands forward to come to a high plank position.
C. Lift right arm up toward the ceiling and rotate upper body to come into a side plank on left side, keeping both feet on the floor.
D. Lower right arm down to the floor and reverse the rotation of upper body to return to a high position.
E. Roll back onto toes and bend knees while walking hands back towards the feet. Roll up one vertebra at a time to return to the starting position.
Continue for 30 seconds, alternating sides.
Super Plank
A. Start in a table-top position on the floor with hands stacked directly under shoulders, knees bent and stacked directly under hips, and feet hips-width apart.
B. Lift both knees off the floor and straighten legs to come into a high plank position on palms, squeezing glutes together and engaging core. Actively push away from the floor and maintain a straight line from head to heels.
C. Keeping hips square, lower left elbow to the floor, then right elbow, to come into a forearm plank. Place left hand under left shoulder, then right hand under right shoulder to return to a high plank.
D. Repeat the plank-up-down with the right side leading, lowering right elbow to the floor, then left elbow, to come into a forearm plank. Place right hand under right shoulder, then left hand under left shoulder to return to a high plank.
Repeat for 30 seconds.
Burpee
A. Stand with feet shoulders-width apart, weight in heels, and arms at sides. Push hips back, bend knees, and lower body into a squat.
B. Place hands on the floor directly in front of and just inside feet. Shift weight onto hands.
C. Jump feet back to softly land on balls of feet in a high plank position. Body should form a straight line from head to heels.
D. Lower body all the way onto the floor, keeping core engaged. Push up to lift body off of the floor and return to the high plank position.
E. Hop feet up to meet hands, then quickly lift torso to standing, reach arms overhead, and explosively jump into the air.
F. Land and immediately lower back into a squat for next rep.
Repeat for 30 seconds.
Single-Arm Plank Hold
A. Start in a table-top position on the floor with hands stacked directly under shoulders, knees bent and stacked directly under hips, and feet hips-width apart.
B. Lift both knees off the floor and straighten legs to come into a high plank position on palms, squeezing glutes together and engaging core. Actively push away from the floor and maintain a straight line from head to heels.
C. Lift right hand off the floor and extend arm out to right side in line with shoulder. Hold the position, keeping core engaged and hips even.
Hold for 15 seconds. Switch sides; repeat.
