Personal trainer and model Camilla Akerberg has revealed the easy full-body workout behind her enviable physique.
The 30-year-old beauty, who is sitting out the coronavirus pandemic is Tulum, Mexico revealed the secret behind her rock-hard abs on Instagram before the Easter weekend.
Camilla said she likes to stay in one spot when she works out so she divides her gym session into two circuits, one on her mat and one at a pull-down machine.
Personal trainer and model Camilla Akerberg has revealed the easy full-body workout behind her enviable physique
Camilla said she likes to stay in one spot when she works out so she divides her gym session into two circuits, one on her mat and one at a pull down machine
She starts on the mat, by doing 12-15 Romanian dead lifts before moving to squat to shoulder presses using a small weight in each hand, repeating 12 times.
The personal trainer then does a set of curtsy lunges, using weights to do lateral raises and bicep curls at the same time.
She then moves to the floor, and does a round of planks to push ups with shoulder taps before moving to her back and doing a gruelling set of 30 bicycle abs.
After the bicycle abs, Camilla goes to a lengthy set of 30 leg raises.
The 30-year-old starts the second circuit by doing lay pull-downs on the machine before completing a set of reverse grip rows and standing pull downs.
The techniques used for each exercise are shown in the clip which features the blonde beauty in a striking blue set of active wear.
She repeats each circuit a number of times and suggests her fans do three or four laps of the circuit depending on their fitness levels.
She recently shared more secrets about how she achieved her incredible figure.
The 30-year-old beauty who is sitting out the corona virus pandemic is Tulum, Mexico revealed the secret behind her rock-hard abs on Instagram before the Easter weekend
Her video shows the exact routine responsible for her enviable physique
What’s Camilla Ackerberg’s full body workout?
Camilla hates moving around from machine to machine when she works out. So her workout is split between two circuits so she only needs to move once. Each circuit is to be completed three to four times depending on fitness level.
On the mat
12-15 Romanian dead lifts
12-15 Squat to shoulder presses using dumbbells
12-15 Curtsy lunges with lateral raises and bicep curls
12-15 planks to push ups with shoulder taps
30 bicycle abs
30 leg raises
On the pull down machine
15 lay pull downs
15 reverse grip rows
15 standing pull downs
While Camilla does acknowledge that ‘abs are made in the kitchen’, the PT, who used to live in Sydney, said you can do a few things in the gym to ensure your physique is in tip-top shape.
The first exercise to try to tone your abs is planks or plank-based variations.
‘Planking is one of my favourite core exercises that engages all layers of your abdominal fascia and is also a safe exercise for those with lower back injuries like myself,’ Camilla wrote on her website.
The 30-year-old advises you mix up your planking – by incorporating some side planks, knee tucks and forearm planks.
‘Test out how long you can do a plank for – then add three sets of planking into your daily fitness regime and try to increase the time to 2-3 minutes per plank,’ she said.
‘It’s absolutely vital that you engage your core muscles and squeeze your glutes while doing it.’
The full-body workout is extremely easy to follow and has been adored by her fans
The second exercise Camilla loves is the ‘hollow hold’.
To perform this, lie on your back, raise your legs to a hold at an angle where your spine is being pushed towards the floor and raise your head up to look down towards your toes.
Your arms should either be stretched up past your ears like a banana or in line with your body for beginners.
Camilla said four sets of between 20 and 30 seconds work well here.
For the personal trainer (pictured), ab exercises are all about holding your body in slightly uncomfortable positions to ensure the abs are targets
For the personal trainer, ab exercises are all about holding your body in slightly uncomfortable positions to ensure the abs are targets.
The V sit hold targets both your low abs where you’re likely to hold on to tummy fat and your obliques.
Crunch slightly to increase the tension or add a side to side rotation to incorporate a Russian twist.
Make sure to do some compound exercises in the gym and you’ll see results on your midsection within weeks.
‘Compound exercises that burn a lot of calories and require a lot of stabilisation work from your core like lunges, squats, Single leg RDLs or deadlifts,’ Camilla said.
It is important to engage your core, however, during every exercise.
Moves like burpees, squat jumps, mountain climbers, box jumps and hill sprint intervals will all blast fat around the abdominal area
Lastly, the PT said cardio should become your best friend to banish belly fat.
Moves like burpees, squat jumps, mountain climbers, box jumps and hill sprint intervals will all blast fat around the abdominal area.
The shorter and sharper the workout, the more weight you will lose.
Speaking previously to FEMAIL, Camilla shared the daily diet that helps to keep her in shape.
‘I eat mostly a pescatarian diet, as that works well with my body, but I do eat other meats on occasion too. I limit processed foods and added sugars – although I do admit that I am the biggest sweet tooth and love to indulge in candy and chocolates on occasion,’ she told Daily Mail Australia.
Camilla (pictured) shared why she eats mostly a pescatarian diet, as this works well with her body – she also allows herself occasional pieces of meat
‘I do eat mainly very healthy though and I try and eat as much fresh, real foods as possible – and use supplements to enhance my nutrient intake.’
Typically, Camilla will rise at around 5.30am and enjoy a snack and some supplements.
‘I will have apple cider vinegar first thing in the morning in a big glass of water with some squeezed lemon juice,’ she said.
‘I have recently found it convenient to mix in my supergreens and water soluble supplements into the mix also. I also have a quick on-the-go meal before I leave the house, this morning it was a piece of pre-made frittata.’
She also has supplements including curcumin, iron, a multivitamin and magnesium.
What is Camilla Akerberg’s day on a plate?
Pre-breakfast, 5.30am: Apple cider vinegar in a big glass of water with some squeezed lemon juice and supergreens and a piece of homemade frittata
Breakfast, 9am: Two hardboiled eggs, smoked salmon, rocket, tomato, avocado, feta
During training at 11.30am: Branched Chained Amino Acids in water
Lunch, 1pm: Tuna, brown rice/ quinoa mix, pesto and broccolini
Snack, 3pm: Hummus and carrots
Snack, 5pm: Carob chocolate and blueberries
Dinner, 7pm: Barramundi, greens, pumpkin, rocket, walnuts, pear and cabbage
Evening snack, 8.30pm: Casein supplement and blueberries
Camilla (pictured) eats plenty of snacks to keep her going during a rigorous day of training, and she also incorporates supplements into her diet
Once she has trained – both herself and clients – she will enjoy breakfast at around 9am.
Breakfast usually includes two hardboiled eggs, smoked salmon, rocket, tomato, avocado and a small piece of feta, along with a decaf almond milk piccolo latte.
‘I have gone decaf for a while to decrease my stimulant intake. This is good to do once in a while if you take pre-workout and drink lots of coffee,’ she said.
Camilla usually does resistance training at 11.30am and while she trains, she takes BCAAs – branched chained amino acids.
‘I have BCAAs whilst I train (and sometimes throughout the day) to help with muscle recovery, support protein synthesis, give me some energy whilst I train and they taste amazing,’ she said.
Lunch is at 1pm and usually consists of something quick and nutritious like tuna, brown rice, pesto and broccolini and at 3pm she enjoys a snack – often of hummus and carrots.
Her second snack of the afternoon is at 5pm and is often a piece of carob chocolate and blueberries.
Dinner is two hours later at 7pm and usually is fish – one of her go-to meals being barramundi with pumpkin, asparagus, rocket, walnuts, pear and cabbage.
Finally, Camilla always has an evening snack before bed as well which consists of a casein supplement and blueberries.
What is Camilla’s weekly exercise regime?
Day one: Full Body Hypertrophy tri-set workout
Day two: Legs (glute activation circuit and hypertrophy)
Day three: Shoulders & Core 8-12-25 rep workout