Oops She Did It Again: How Britney Spears Is Making The Comeback Of Comebacks!

Britney had it all: fame, wealth, beauty and the killer body. Then, some time back, it all went pear shaped. Now she's making a incredible comeback. Learn more about the ultimate Britney comeback workout!

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Oops She Did it Again!
How Britney Is Making The Comeback Of Comebacks.
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She first burst onto the scene with her hit single Oops I Did it Again, which was one of MTV's hottest videos. I remember it well. I was on deployment with the army at the time, and it was the talk of the platoon; the chick with the killer body in the catholic schoolgirl uniform. What a memory!!

Britney Spears
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Britney Is Making The Comeback Of Comebacks.
Check Out More Great Pics Of Britney On Her Website: www.britneyspears.com

From there, Britney catapulted into Hollywood's rank of superstardom. She had it all: fame, wealth, beauty and the killer body. Then, some time back, it all went pear shaped. She married some "wanna be" rapper guy, had some kids, partied hard, lost her kids, had a breakdown, and started to look like a train wreck, to put it mildly. It was looking bleaker and bleaker for this young girl, who had recently been at the top of the pile, but was now foraging at the bottom. "Oops I did it again" seemed to be becoming her family motto, as she fell further and further from grace with each and every mistake.

After losing her kids and seemingly going from bad to worse, she finally had some good fortune thrown her way; her father was placed in control of all major decisions in her life. His first move was bringing back her old manager, who has pretty much sent her to boot camp in a bid to revive her pop career.

So to achieve this objective, as everyone knows, the first task is to create a new image. And this is exactly what they did. Britney was placed on a new nutritional plan consisting of 6 small meals per day. These meals were made up of specially prepared organic foods such as chicken, salads and vegetables and other low fat fare. There were regimented pampering treatments to aid in boosting confidence and encouragement; after all it would be a tough road back to the top of Hollywood's A list.

Britney Spears
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It Would Be A Tough Road Back
To The Top Of Hollywood's A List.

Check Out More Great Pics Of Britney On Her Website: www.britneyspears.com

Britney also had facials as well as hair and skin treatments to help improve her appearance and achieve that superstar look. I can hear some of you ladies say, "That sounds like heaven, pamper treatments and facials, that's not so tough." This is true, but this is where Britney earned my respect. Under the guidance of her personal trainer, Britney worked out three times per DAY. Yes, 3 workouts a day, five days a week.

And as if that wasn't enough, she had to perform an extra 1000 crunches a day on her own time. Now if that's not a hardcore blood and guts attitude, I don't know what is.

According to the tabloids, Britney has been seen regularly in Bally Total Fitness, Hollywood, on a regular basis over the last few months. Apparently, she likes to listen to pop music station 102.7 however, I believe she is tuning into Pro Bodybuilding Weekly so she can keep up with us!

I bet you are all wondering just exactly what Britney did to get back into shape. Well hold your horses because below I will outline what Britney's workout might have looked like, had I designed it. So have a look and we'll Spear you in the right direction for the ultimate Britney comeback workout.

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Britney's Sample Training Program
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arrow Day 1 - Back & Shoulders:
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    Single Arm Rows - 4 sets of 12 - 15 Reps

      This exercise should be performed free standing, so that the core muscles are recruited as much as possible. Light weight is used and the emphasis is on technique, stretch & squeeze.


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Single Arm Rows.
Video: Windows Media - Real Player

    Pulldowns - 4 sets of 12 - 15 Reps

      Again this exercise should be performed under super strict form, when in the fully extended position the arms should be straight up, this is the correct grip width for optimal muscle recruitment.


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Pulldowns.
Video: Windows Media - Real Player

    Bent Rows - 4 sets of 12 - 15 Reps

      Bent rows are a compound movement, in that in involves more than one joint movement, and is great for overall toning, it is without doubt one of the best back exercises out there.


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Bent Rows.
Video: Windows Media

    Isolateral Dumbbell Shoulder Press - 4 Sets 12 - 15 Reps

      Primarily for sculpting and toning the deltoids, this exercise is done isolaterally to maximize the involvement of the core, a must for any celebrity marketing a new album release.


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Isolateral Dumbbell Shoulder Press.
Video: Windows Media - MPEG - Video iPod

    Lateral Raises - 4 Sets of 12 - 15 Reps

      This exercise really isolates the deltoids, well developed deltoids create that hour glass or X frame look.


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Lateral Raises.
Video: Windows Media - MPEG - Video iPod

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arrow Day 2 - Hamstrings & Glutes:
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    Leg Curls - 4 Sets 15 - 20 Reps

      The mainstay of your leg biceps development, this exercise isolates the hamstrings (aka leg biceps) for optimal development.


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Leg Curls.
Video: Windows Media - MPEG - Video iPod

    Walking Lunges - 4 Sets 30 - 50 Reps

      This exercise can be performed with light dumbbells in hand for added resistance. When competent at performing this exercise, you can progress to flex the hind leg, to maximize glute development.


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Walking Lunges.
Video: Windows Media - Real Player

    Stiff Leg Deadlift - 4 Sets 15 - 20 Reps

      This is another great exercise for the hamstring and glutes, the exercise should be performed with the feet at shoulder width, and only a slight bend in the knees.


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Stiff Leg Deadlift.
Video: Windows Media - Real Player - Video iPod

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arrow Day 3 - Chest & Abdominals:
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    Dumbbell Flies - 4 Sets 12 - 15 Reps

      This exercise really isolates the pectoral muscles, a slight bend in the elbow joint is required, this really allows for a great stretch and contraction while performing the exercise.


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Dumbbell Flies.
Video: Windows Media - Video iPod

    Chest Press - 4 Sets 12 - 15 Reps

      This can be performed either on the bench press, machine press or even as a push up. These exercises also recruit the triceps and deltoids, making it great for toning a large portion of the upper body.


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Chest Press.
Video: Windows Media - Real Player

    Crossovers - 4 Sets 12 - 15 Reps

      This is a great exercise to finish your chest workout with. It is real good for isolating the pectorals and focuses primarily on stretching and squeezing the muscle.


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Crossovers.
Video: Windows Media - MPEG - Video iPod


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Crunches.
Video: Windows Media - MPEG - Video iPod<


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Leg Raises.
Video: Windows Media - MPEG - Video iPod

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arrow Day 4 - Quads & Calves:
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    Leg Extensions - 4 Sets 15 - 20 Reps

      This exercise is used a pre-exhaust exercise, with women the legs are very strong so they can use a lot of weight, but we want to focus on toning the legs rather than building bulk!


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Leg Extensions.
Video: Windows Media - MPEG - Video iPod

    Plie Squats - 4 Sets 20 - 25 Reps

      This exercise is performed with the legs wider than shoulder width, toes pointing outwards. One dumbbell should be held in the hands hanging centre line with the body, keeping the back straight, lower into the squat position, then drive up through the hips, this is one rep.


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Plie Squats.
Video: Windows Media - Real Player

    Standing Lunges - 4 Sets 20 - 25 Reps

      This exercise can be performed in the smith machine, I like to perform 5 reps on one leg then change and keep repeating until the full rep range is achieved.


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Standing Lunges.
Video: Windows Media

    Standing Calf Raise - 4 Sets 20 - 25 Reps

      A slight bend in the knees should be maintained throughout the movement, lowering the heels to achieve a full stretch, and then contract the calves holding in the flexed position for a count of two.


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Standing Calf Raise.
Video: Windows Media - MPEG - Video iPod

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arrow Day 5 - Arms:
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    Alternate Dumbbell Curls - 4 Sets 12 - 15 Reps

      The isolateral nature of this exercise allows for complete focus on contracting the muscles with each and every rep. It also recruits the core muscles for stability.


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Alternate Dumbbell Curl.
Video: Windows Media - MPEG - Video iPod

    Standing Barbell Curls - 4 Sets 12 - 15 Reps

      The bread and butter of any arm workout, this is the be all and end all of biceps training.


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Standing Barbell Curls.
Video: Windows Media

    Triceps Pushdowns - 4 Sets 12 -15 Reps

      A great triceps exercise, it allows for the practitioner to maximize the stretch at the top of the movement and contraction at the end of the movement.


+ Click To Enlarge.
Triceps Pushdown.
Video: Windows Media - Real Player

    Kick Backs - 4 Sets 12 - 15 Reps

      Single arm kick backs are the way to go, it allows for complete focus on the movement, which is essential to maintaining strict form throughout.


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Kick Backs.
Video: Windows Media - Real Player

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Dance Training
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Britney is known for her great dancing skills, which in her last comeback were not as polished as they should've been. It was noticed and she took flack for it in the tabloids. This comeback however, from looking at the effort she is putting in, would put Arnold's 1980 comeback in the shade.

Britney Spears
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Britney Is Known For Her Great Dancing Skills.
Check Out More Great Pics Of Britney On Her Website: www.britneyspears.com

Dancing for a pop star is far more than merely coordinating a few moves to the beat of the music; they have to sell themselves to an ever judgmental audience. All the while being able to sing the lyrics without missing a note, a tough task which requires a serious level of fitness and coordination skills.

Britney Spears Britney Spears
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Dancing For A Pop Star Is Far More Than Merely Coordinating
A Few Moves To The Beat Of The Music.

Check Out More Great Pics Of Britney On Her Website: www.britneyspears.com

These dance sessions are as mentally draining as they are physically demanding and tune skills required by any pop princess that gym work and cardio simply cannot.

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Cardiovascular Training
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Cardiovascular training is the backbone of getting in shape; without an adequate level of CV fitness, what is achieved through the weight training and dance sessions will be minimized. The fitter you are the better the results that are achieved, recovery times are improved, which allows our pop star to get through her concerts without wavering.

RELATED VIDEO: BRITTNEY SPEARS WORKOUT


Brittney Spears Workout

Check out some of the exercises Brittney used to get back in shape as well as some of the dance moves she uses for cardio.

Because Britney was performing cardio 5 times per week, she most likely benefited from both interval training and low impact fat burning sessions such as walking.

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arrow Session One - Intervals:
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    Stationary Bike, 2 minutes moderate pace, followed by 1 minute of all out sprint with a two minute recovery. This 1 minute sprint with 2 minute recovery constitutes one set. 12 - 15 sets are usually performed. Recovery time can be reduced when under time constrictions.

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arrow Session Two - Low Impact:
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    Treadmill/stair-master, the idea here is to keep the heart rate at approximately 60 - 70% of Max. This is the ideal work zone for burning fat, and should be maintained for 45 minutes per session.

"220-AGE" HEART RATE CALCULATOR
Enter Your Age - Then press Calculate.
Results:
Max Heart Rate
60-70%

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Conclusion
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So don't be a slave for you. Get up, get out and listen to the gym calling you and saying hit me baby one more time. You may not be on the Hollywood A list and may not have the paparazzi following your every move, but when they show up you can at least be in shape, and ready for all that they have.

Stay fit and train hard, and in the words of a wise young friend of mine, "never settle for less than your best."

Britney Spears
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Never Settle For Less Than Your Best.
Check Out More Great Pics Of Britney On Her Website: www.britneyspears.com

Read Britney's blog, check out videos, pictures and more at: