Shelley Hennig is steaming up television screens all around the world with her star turn in Netflix’s hit series Obliterated, but in order to get into insane shape and look stunning sans-clothing, Hennig knew that that she would need to give her all to the process of sculpting her physique. Thanks to her years as a competitive dancer, the former Miss Teen USA is usually fit and ready to go, but for the role of “Ava Winters,” and to be believable as a CIA field agent, Hennig enlisted a strength and conditioning coach to add around ten pounds of lean muscle mass. Here’s the “Obliterated” lower-body workout that completed the mission.

Trained by Simon Otero at Rough Rider Barbell Club in Albuquerque, New MM, Hennig had only a few weeks to prepare for her role as an elite special forces agent in the action-comedy-drama, “Obliterated,” streaming now on Netflix. As a former competitive dancer who loves to be active, Hennig usually maintains her fitness levels by attending sessions at Cardio Barre where she is able to execute fast ballet movements to get her sweat dripping and the body pumping. Hennig also loves to box and participates in Yoga sculpting sessions.

For “Obliterated,” the former beauty queen wanted to move away from the lighter ballet look, in order to present herself as a kick-ass character. To do that, she understood that weight training would be essential in order to get killer quads and a buff booty for those bikini and virtually-naked scenes, and so she enlisted the services of strength and conditioning coach, Simon Otero.  “When Shelley came to me, the goal was to put on muscle while still maintaining an athletic and feminine look for her role in Obliterated,” he explains. “We achieved Shelley’s physique by an assortment of standard compound movements and accessories, targeted at building strength for the whole body.” It was a new experience for the star, but she revelled at the chance to throw herself into something new. “I’d never done that and, I don’t know, I felt jacked,” explained Hennig of the results, in an exclusive interview with M&F (read it here). “And I felt probably the strongest I’ve ever felt in my life and it felt really good.”

Compound movements such as squats and deadlifts engage multiple muscle groups, activating several muscles simultaneously, whereas accessory movements target more specific muscles or groups, usually involving a single joint. Examples of accessory exercises include leg extensions or calf raises. “A typical week would mix days of upper-body focus, lower-body focus, and a day of full body movements and conditioning,” adds Simon Otero.

As you can see from the example workout below, Shelley Hennig worked her whole-body during workouts, but usually with a focus on a particular area such as lower-body. Mixing compound and accessory movements is a great way to enhance overall strength and muscle mass because you are taxing a wide range of muscle fibers and building stamina as you feel the burn. Depending on your own level of fitness, feel free to try the workout below by making individual adaptions where necessary, increasing or decreasing the sets, reps, or time on each exercise.

The physique that Shelley Hennig achieved for those scorching scenes in Obliterated is anything to go by, this workout is a winner.

Courtesy of NetflixShelley Hennig’s “Obliterated” Lower-Body Workout

Warmup

Dynamic Stretching

Seated Row or Ski erg — 2 minutes

Workout

Medicine Ball Slam — 4 Sets x 10 Reps

Kettlebell Swing — 4 Sets x 10 Reps

Romanian Deadlift — 4 Sets x 8 Reps

Goblet Squat — 3 Sets x 8 Reps

Dumbbell Farmers Carry for time — 3 Sets x 1 minute

Leg Extensions — 2 Sets x 8 Reps

Calf Raises — 2 Sets x 8 Reps

Get Ready to Crush Your Lower Body with Shelley Hennig’s Intense Workout

The Importance of Lower Body Workouts

When it comes to achieving a well-rounded, fit physique, it’s essential to focus on all muscle groups. However, many people tend to neglect their lower body, which can lead to imbalances and hinder overall progress. That’s where Shelley Hennig’s intense lower body workout comes in.

Who is Shelley Hennig?

Shelley Hennig, a renowned actress and fitness enthusiast, has developed a workout routine that specifically targets the lower body. With her expertise and guidance, you can achieve stronger, more toned legs, glutes, and hips.

The Benefits of Shelley Hennig’s Lower Body Workout

Shelley Hennig’s lower body workout offers numerous benefits that go beyond just aesthetics. Here are some of the advantages you can expect:

• Increased Strength: By targeting your lower body muscles, you’ll build strength and improve your overall physical performance.
• Better Balance and Stability: Strengthening your lower body helps improve balance and stability, reducing the risk of falls and injuries.
• Enhanced Athletic Performance: Whether you’re an athlete or enjoy participating in sports, a strong lower body is crucial for optimal performance.
• Boosted Metabolism: Lower body exercises engage large muscle groups, leading to increased calorie burn and a higher metabolic rate.
• Toned and Sculpted Muscles: Shelley Hennig’s workout targets all the major lower body muscles, helping you achieve a toned and sculpted appearance.

The Lower Body Workout

Shelley Hennig’s lower body workout consists of a combination of compound exercises and isolation movements. Here’s a breakdown of the routine:

1. Squats

Squats are a fundamental lower body exercise that primarily targets the quadriceps, hamstrings, and glutes. To perform a squat:

1. Stand with your feet shoulder-width apart.
2. Lower your body by bending your knees and pushing your hips back.
3. Keep your chest up and back straight.
4. Push through your heels to return to the starting position.

2. Lunges

Lunges are excellent for targeting the glutes, quadriceps, and hamstrings. To perform a lunge:

1. Stand with your feet hip-width apart.
2. Step forward with one foot and lower your body until both knees are at a 90-degree angle.
3. Keep your front knee aligned with your ankle.
4. Push through your front heel to return to the starting position.

3. Deadlifts

Deadlifts primarily target the glutes, hamstrings, and lower back. To perform a deadlift:

1. Stand with your feet hip-width apart and a slight bend in your knees.
2. Hold a barbell or dumbbells in front of your thighs with an overhand grip.
3. Hinge at your hips and lower the weight towards the ground while keeping your back straight.
4. Push through your heels and engage your glutes to return to a standing position.

4. Hip Thrusts

Hip thrusts are excellent for targeting the glutes. To perform a hip thrust:

1. Start by sitting on the ground with your back against a bench or step.
2. Place a barbell or dumbbell across your hips.
3. Bend your knees and plant your feet firmly on the ground.
4. Drive through your heels and lift your hips until your thighs are parallel to the ground.
5. Squeeze your glutes at the top and slowly lower back down.

Conclusion

Don’t neglect your lower body when it comes to your fitness routine. Shelley Hennig’s intense lower body workout can help you achieve a stronger, more toned lower body while reaping numerous health benefits. Remember to always consult with a fitness professional before starting any new exercise program, especially if you have any underlying health conditions or injuries. Get ready to crush your lower body and transform your physique with Shelley Hennig’s workout!