Lana Condor Full-Body Workout Routine from Trainer Paolo Mascitti

From plyometric moves to compound exercises, here's how the To All the Boys I've Loved Before star trains.

Following a period of quarantine, actress Lana Condor sought the support of her fitness trainer, Paolo Mascitti, stating that she was ready to regain her strength and vitality. Mascitti confirms that they have been diligently working towards this goal ever since that conversation. He reveals that their remote exercise sessions have been occurring four to five times weekly, lasting around 60 minutes each time. Their workout regimen is predominantly centered on high-intensity interval training (HIIT) exercises. However, it also integrates resistance training with plyometric actions for an exhaustive fitness routine, according to Mascitti. The primary objective is to boost overall muscular endurance as per Condor's preference. Hence, instead of focusing on one specific muscle group per session, he utilizes compound movements in their circuits to ensure a holistic body workout. While certain days may involve a slight emphasis on quads, glutes, chest or triceps, the ultimate aim remains to keep Condor feeling healthy by offering her well-rounded and balanced workout plans.

Mascitti highlights that Condor gives equal importance to rest days as she does to her rigorous exercise regime. Occasionally, she indulges in recuperative therapies such as infrared sauna - believed to improve blood circulation and provide pain relief - and cryotherapy - the exposure of the body to extreme cold to aid muscle recovery, the trainer adds. "Recognizing when you need to take a break is crucial," he says. "Lana excels at conveying what her body requires, and we collaborate to devise solutions that allow her to maintain a consistent training schedule." Mascitti describes working with Condor as a joy due to her down-to-earth nature and diligent work ethic. "She makes my task straightforward," he says. Here's a peek into Condor's fitness routine with a comprehensive full-body workout curated by Mascitti exclusively for Shape. This routine is adaptable to suit all fitness levels, but Mascitti advises to be mindful of your body's needs and perform modifications wherever required.

Lana Condor's Full-Body Strength Workout

How it works: Warm up, then do each exercise for the allotted number of reps or time. Repeat each circuit four times.

What you'll need: Dumbbells, a jump rope, and a medicine ball.

Circuit 1

Squat with Dumbbell Overhead Press

Position yourself with your feet set a bit wider than the distance of your hips. Each of your hands should be holding a dumbbell, letting one end rest atop each shoulder. Your wrists should be positioned under the weight and your elbows pointing downward.

Maintaining an upright chest, descend into a squat. This is done by pushing your hips back and lowering until your thighs are level with the ground.

Apply pressure to the ground through your feet and use your leg strength to return to standing. Utilize this momentum to propel the dumbbells overhead until your biceps are next to your ears.

To go back to the initial position, lower the dumbbells back onto your shoulders. A sequence of 15 reps should be completed.

Squat Jump

A. Stand with feet shoulder-width apart, hands clasped in front of the chest, and descend into a squat position.

B. Explosively push upward, jumping as high as possible. Drive through heels and not toes. Upon landing, immediately squat down.

Repeat for 30 seconds.

Dumbbell Reverse Lunge

Position yourself upright, maintaining a good posture with a dumbbell in each hand, your palms should be turned inward. Begin by taking a large step backward using your right foot. Make sure your hips are aligned to the front and your pelvis is neutral. The dumbbells should still be at your sides. Lower your body until both of your legs form a 90-degree angle, keep your chest elevated and engage your core muscles through this movement.

Apply pressure into the mid-foot and heel of your left foot to bring yourself back to a standing position, bringing your right foot forward to its initial position. Repeat this action 10 times before switching to the other side.

Jumping Lunge

A. Start in lunge position with right leg in front and both legs bent at 90-degree angles.

B. Lower down 1 to 2 inches to gain momentum and push off as you jump directly up, switching legs before landing softly in lunge position with opposite leg in front.

C. Alternate sides and move quickly.

Repeat for 30 seconds.

Rest for one minute and repeat the circuit four times.

Circuit 2

Walkout to Plank Push-Up

Commence in an upright position with your feet aligned with your hips. Proceed to a squatting position and extend your hands forward until they are beneath your chest, maintaining a distance slightly wider than your shoulders between your palms. Engage your core and quads as if you're holding a high plank.

Next, bend your elbows at a 45-degree angle, lowering your body towards the ground. Pause when your chest is just below the height of your elbows. Inhale, and then exhale while pressing into your palms to elevate your body away from the ground, returning to the high-plank position. Be sure to move your hips and shoulders simultaneously.

Draw your hands back towards your feet and revert to the standing position. Repeat this exercise for a total of 12 times.

Medicine Ball Slam

Grasp a medicine ball and position yourself with legs a bit wider than the width of your shoulders.

Quickly raise the ball above your head, then instantly direct it down towards the floor with force. Simultaneously, follow the path of the ball with your body without bending around your waist and finish in a low squatting posture, ensuring you keep your gaze upwards while your chest and rear remain low.

Retrieve the ball as soon as it bounces back up and spring back upwards, thrusting the ball once more above your head while fully extending your arms and body. Continue this action for a time span of 30 seconds.

Lateral Lunge

Begin by standing upright, with your feet closed and your hands held together in front of your chest. Then, take a big step to your right side, instantly descending into a lunge. Your hips should be sunk back and your right knee should bend in alignment with your right foot. Ensure your left leg remains straight, but not stiff, with both feet pointing ahead.

Next, exert pressure on your right foot to straighten your right leg and then bring your right foot close to the left one, returning to your initial position. Repeat this 10 times and then switch sides to repeat the same movements.

Jump Rope

A. Grab rope handles with each hand, and start with rope behind you.

B. Rotate wrists and forearms to swing rope up overhead. As the rope passes shins, jump by springing through the toes and let the rope pass underneath.

Repeat for 30 seconds.

Rest for one minute and repeat the circuit four times.

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