Madonna is certainly one of the most iconic and influential personalities of the 21st century. This popular American singer, songwriter, actor, and author has an ever-growing fanbase that spreads across the world.
But there is a certain segment of her fanbase that really admires Madonna for her jaw-dropping fitness levels. And if you are one of those, this post is going to serve your prime interests.
Here in this post, we will be throwing light on Madonna’s workout routine and diet plan that has kept her in shape over the years and continues to do the same. So without further ado, let’s get started.
Madonna’s Workout Principles
Madonna is 64 years old but her fitness levels simply defy her age. The credit for this goes to her workout program which includes numerous training styles and methods.
Some of Madonna’s most preferred training styles are yoga, aerobics, resistance training, interval training, martial arts, pilates, and dance. She trains under popular celebrity trainer Craig Smith.
Madonna’s Workout Routine
As we mentioned before, Madonna’s workout routine is an amalgamation of different training styles. Well, this approach takes good care of different aspects of her physique and keeps her holistically fit.
Each of Madonna’s workout sessions is focused on training a certain aspect of her body. Being quite disciplined with her fitness regime, Madonna hits the gym 6 days a week.
Now let’s find out how Madonna makes the best use of the different training styles that are included in her exercise routine:-
Talking about Madonna’s resistance training regime, she doesn’t incorporate heavy lifting into it. Instead, she prefers to use light weights and performs a higher number of repetitions with them to give her muscles a lean and toned look.
Hard Candy Workout
One of Madonna’s most popular exercise routines is her Hard Candy workouts. They target her legs and abdominals and comprise the following exercises:-
- Lunge back with side kick- 1 set of 32 reps on each leg
- Easy side sit-ups- 1 set of 24 reps on each leg
- Toes down heels up- 1 set of 32 reps on each leg
- Knee planks- 1 set of 32 reps on each leg
- Swivel hips- 1 set of 24 reps on each leg
- Single-leg bridge up- 1 set of 24 reps on each leg
- Twist dips- 1 set of 24 reps on each leg
- Half pike with tap- 1 set of 24 reps on each leg
To maintain the perfect shape of her butt, Madonna performs the following exercises:-
- Shanghai surprise- 1 set of 45 reps on each leg
- The Bubble butt- 1 set of 50 reps on each leg
- The Side V- 1 set of 40 reps on each leg
- The V- 1 set of 50 reps on each leg
Madonna swears by the effectiveness of yoga. She performs ashtanga yoga which works on improving her flexibility, mobility, and body balance.
She claims that including yoga in her exercise routine has also shown positive impacts on her mind, body, and soul.
Madonna’s ripped and toned midsection has been a result of her pilates sessions. They work on enhancing her core strength and stability along with enhancing her overall flexibility, mind-body coordination, and body balance.
Madonna’s aerobics sessions work on improving her body’s muscular strength, flexibility, and cardiovascular endurance. They give her body a decent workout and that too without being excessively taxing and monotonous.
Madonna’s sizzling dance moves have never failed to set the stage on fire. And to add the element of perfection and finesse to them, she practices dancing as a part of her workout plan.
Madonna’s dance workouts not only make her moves appear effortless but also contribute positively towards keeping her cardiovascular health in check along with facilitating fat loss.
Last but not least, Madonna performs cardio to keep her body in great shape. Her cardio routine involves either spending 45 minutes on the StairMaster or indulging in some form of low-intensity cardio such as playing with her daughter or walking outdoors.
Stay active to stay fit
In order to keep her fitness levels on point, Madonna has always relied on the simple yet effective practice of staying active. Even as a child, she used to indulge in different physical activities such as swinging from monkey bars or performing flips and somersaults.
This approach has shown profound impacts on Madonna’s overall fitness levels. And owing to this reason, she ensures to perform some kind of physical activity every single day irrespective of her hectic schedule.
Trying out new training styles
To ensure that her workout routine doesn’t get dull and boring, Madonna keeps on trying out new training styles from time to time. She was recently seen practicing Barre 3, a training style that combines ballet, yoga, and pilates.
Madonna’s Diet Plan
Over the years, Madonna has relied on a simple diet plan that has not only kept her healthy but has also maintained her fantastic shape. She relies on a macrobiotic diet plan that includes whole grains, fish, nuts, seeds, beans, soy, and seasonal vegetables and fruits.
On the other hand, food items such as meat, dairy, and refined sugars have no place in her diet chart.
Madonna’s diet plan has high amounts of carbs and low amounts of both proteins and fats.
Madonna’s meal plan usually consists of 5-6 meals. To keep her metabolism levels on point, she ensures to eat after every 2-3 hours.
Let’s find out more about Madonna’s meal plan by throwing light on the food items that she consumes in each of her meals:-
Meal 1- Breakfast
- Watermelon juice
Meal 2- Mid-morning snack
- Ginger tea OR
- Protein bar
Meal 3- Lunch
- Brown rice
- Miso soup
Meal 4- Evening snack
- Protein bar
Meal 5- Dinner
- Quinoa salad
The human body has around 75% of water. Hence, keeping it adequately hydrated becomes crucial for its optimal functioning. Madonna knows this fact well and ensures to drink 8-10 glasses of water every single day.
She also prefers having coconut water and green tea to serve that purpose well.
Saying ‘no’ to empty carbs
Madonna’s diet chart has no place for empty carbs. She also doesn’t consume food items that have chemical ingredients, artificial additives, or sweeteners. This simple yet effective approach assists Madonna to stay in shape all the time.
To maintain her insane fitness levels, Madonna makes sure to stick to a diet plan that doesn’t lack any vital nutrients. And to serve that purpose she includes a few supplements in it as well.
Madonna’s supplements stack includes the following:-
- Whey protein bars
- Yerba mate
Madonna prefers having whey protein bars in between her major meals to avoid hunger pangs and boost muscle recovery. Consuming Yerba Mate on the other hand keeps her energy levels elevated along with facilitating body detoxification.
She also prefers having Kombu to fetch her body plenty of vitamins and minerals and spirulina to counter inflammation.
By now you must have been geared up to get in great shape just like Madonna. And if that’s the case, structure your fitness regime by taking down notes from Madonna’s workout routine and diet plan. You can make slight modifications to it that will be as per your training experience.
And certainly don’t forget to stick to your fitness regime until you earn your desired physique and elite fitness levels. We are sure it will gradually happen.