With a total of 151 tour dates across five continents, and each show lasting more than three hours, Taylor Swift needed to find a workout that not only improved her stamina but also increased her strength. The secret lies in her dedication to a well-rounded fitness routine that combines cardio and strength training. And the good news? You don’t need a celebrity trainer or fancy gym equipment to achieve similar results.
Health company experts Bulk offered their run-down of Swift’s Eras tour workout. Now, even if you aren’t a “Swiftie” fan you can do the following workout to your very own music favourites. Or suggest to do the workout with a friend or family member who is a Swiftie fan and enjoy the quality time together.
“Many of us do not have access to the best personal trainers and exercise equipment that Taylor has, but this does not mean her fitness routine is unattainable,” said a spokesperson from Bulk. “In fact, cardio and strength and conditioning workouts can all be adapted so that they can easily be replicated in the comfort of your own home.
“Each exercise is meant to suit everyone, with the option to increase or decrease difficulty where needed.”
UK Taylor Swift fans could have a late night if they stay up to be among the first to watch the film Taylor Swift: The Eras Tour which will be released on Disney+ on March 15 at 1 am.
According to Digital Spy, The Eras Tour will become available in the US on March 14 at 6 pm Pacific Time.
Taking it to the Track (or the Park):
Taylor’s cardio routine is all about incorporating movement and music. She hits the treadmill and sings along to her entire setlist, adjusting her pace to match the song’s tempo. You can replicate this by:
Hitting the treadmill: Start with a 10-minute warm-up walk and gradually increase the speed to a comfortable running pace. Match the intensity to your favourite Swift songs, running for faster tracks and walking/jogging for slower ones. Cool down with an inclined walk for the last few minutes.
Walking it out: Don’t have a treadmill? No problem! Lace up your shoes and head outside for a walk. Gradually increase the distance and duration of your walks with each outing, and keep yourself motivated with a playlist of your favourite Taylor tunes.
Dance it off: Dance fit – Taylor underwent three months of dance training to perfect the choreography for the Eras tour. Dance is a great way to stay fit as it improves cardiovascular health, flexibility, balance, and it is also a good way to improve your overall mental well-being. Whether dancing around your home or signing up to Dancefit classes, dance is an excellent form of cardio exercise.
Building Strength and Stamina:
Performing for over three hours, night after night, requires serious strength and stamina. Here are some exercises inspired by Taylor’s routine that you can do at home:
Squats: Stand with your feet hip-width apart, toes slightly outward. Brace your core and lower yourself as if sitting in a chair, keeping your back straight and knees tracking over your toes. Perform 2 sets of 12-15 reps.
Glute bridges: Lie on your back with your knees bent and feet flat on the floor. Push your hips up towards the ceiling, squeezing your glutes and keeping your core engaged. For an added challenge, try single-leg bridges or toe taps with the raised leg. Aim for 2 sets of 8-12 reps.
Push-ups: Start in a plank position with your hands shoulder-width apart. Lower your chest towards the ground without touching it, keeping your elbows tucked in and core engaged. Perform 2-3 sets of 5-6 reps, increasing as you get stronger.
Planks: Get into a push-up position but rest on your forearms instead of hands. Keep your back and legs straight, core engaged, and form a straight line from head to toe. Hold for 60 seconds and gradually increase the duration over time.
Consistency gets results
Remember, consistency is key! Aim for at least 30 minutes of moderate-intensity exercise between three and five days each week, and don’t be afraid to modify the exercises to fit your fitness level. With dedication you can achieve your own fitness goals and keep up your energy.
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