It should come as no surprise that Kendall Jenner actually works out to maintain her figure. (See, life is fair!) But a telling post on her app suggests her at-home fitness routine is even simpler than you’d expect — you know, when she’s not working out with her personal trainer Gunnar Peterson to ready her body for the Victoria’s Secret runway.
Here’s the workout Kendall performs when she doesn’t feel like leaving her house or finds herself someplace fancy without access to a gym. Warning: Every move will make your abs want to cry, save the last one, which burns out the booty.
Oh, and in case you need to emotionally prepare yourself for torture, know that it won’t last long: Kendall says it only takes her a reasonable 11 minutes to knock out the entire circuit. (Feel free to repeat the entire thing to expedite results.)
How to do it: Get into plank position with your forearms on the ground, hands clasped, and shoulders stacked over your elbows. Your body should form a straight line from your head to your heels, with your hips square to the ground. Hold for 30 seconds.
How to do it: Balance on your palms and toes, holding your body in a straight line from the top of your head to your heels. Your wrists should be underneath your shoulders, with your elbows and knees locked, your hips square to the ground, and your neck neutral. Hold for 30 seconds.
How to do it: Start in a forearm-plank position, with your shoulders stacked over your elbows, and your body in a straight line from the top of your head to your heels. Shift your weight onto your left forearm as you lift your right arm and extend it up toward the ceiling. Stack your right hip over your left and roll onto the outside of your left foot, stacking your right foot above it. Hold for 15 seconds, then switch sides.
How to do it: Begin in side-forearm plank position with your top arm extended overhead, away from your feet, and your top leg lifted a few inches above the lower leg. Bring the top elbow to meet your raised knee over your hip. Return to starting position to complete one rep. Perform five reps on each side.
How to do it: Begin in a forearm plank. Extend your right arm straight forward, then return to starting to position. Repeat with your left arm. Next, lift your right leg a few inches off the ground and bring it back to starting position. Repeat with the left leg. Continue for 15 seconds, keeping your hips and shoulders square to the ground the entire time.
How to do it: Get into hands-plank position, with your shoulders stacked over your wrists. Shift your body weight forward to bring your shoulders over your fingertips, then return to starting position. Continue for 15 seconds.
How to do it: Begin in forearm-plank position. Bring your left knee to your left elbow, then return to starting position. Repeat on the opposite side and continue alternating sides until you’ve completed five reps on each side.
How to do it: Lie on your back, with your knees bent, and the soles of your feet on the floor. Place your hands behind your ears and open your elbows to the sides. Keeping your lower back pressed against the floor, exhale as you engage your core to lift your head and shoulders off the ground. On the inhale, release with control to complete one rep. Perform 20 reps.
How to do it: Lie on your back with both knees and feet raised. Bring your hands behind your ears, and open your elbows to the sides. From this position, engage your core as you lift your head and shoulders off the floor. Bring your left knee in, and extend your right leg as you twist from the waist to bring your right elbow to your left knee. Bring your upper body back to center. Repeat on the opposite side and continue for 30 seconds.
How to do it: Lie face-up on your back, with your legs extended and feet above your hips. Engage your core to bring your head and shoulders off the ground as you reach both hands up to touch your toes. Release without dropping your arms, head, or shoulders, then repeat and continue for 30 seconds.
How to do it: Sit on your butt and position your hands behind your ears as you bend your knees. Raise both knees, so your calves are parallel to the ground from this position. Lean back, and extend your legs as far out as you can without dropping them. Next, squeeze your abs to return to starting position and complete one rep. Perform 15 reps.
How to do it: Sit on your butt, with your knees bent held together. Press your palms together at chest height and lean back as you lift both legs off the floor. Keeping your shoulders away from your ears, twist from the waist to turn your upper body to the right, reaching your right elbow to the floor. Repeat on the opposite side to complete one rep, and continue to alternate sides without dropping your feet. Perform 15 reps.
How to do it: From all fours, rest your forearms on the floor with hands clasped or palms against the floor. Engage your butt as you point your right foot and kick your bent leg straight up behind you. Perform 15 reps, then repeat on the opposite side.