It takes a lot of work to look like SI Swimsuit model Kate Bock, who subscribes to the Matthew McConaughey school of fitness, which requires you to break a sweat every day. "Traveling for shoots takes a toll on your body, so eating well and drinking tons of water is crucial to looking your best," says the Vancouver native.
Exercise, for Bock, is a seven-day-a-week commitment. She either runs between five and 15 miles or does yoga. Or, as she demonstrated for SI, she hits the Refine gym in Manhattan, where former New York City Ballet dancer Brynn Jinnett puts her through her paces. Jinnett's goal is not to bulk her clients up but to tone them, and last week she allowed SI to watch as she led Kate through a typical workout. Jinnett believes in the execution of "supersets" and "circuits" in which a person must advance through a series of exercises that work the upper body, and the lower body, as well as aerobic "power" activities and drills that hone the core. The following exercises should be performed for 40 seconds each, with enough weight resistance so that the exerciser can perform 10 to 12 repetitions, for a total of three sets.
1. CHEST PRESS(upper body)
A model like Kate doesn't max out on the bench press but keeps her chest toned using the special elastic-based pulley system Jinnett created. With her feet positioned shoulders' width apart and staggered, with the front leg bent, Bock pushes the handles out so that her arms, which begin at a 90-degree angle, straighten before slowly returning to her starting position.
2. FORWARD LUNGE(lower body)
Lunges are key to working Kate's quads, glutes and core. With an eight-kilogram kettlebell held tight to her chest, she steps far forward with her right foot as she bends her left knee down to the floor, so both legs are at 90-degree angles. Then she drives off her front heel to return to a standing position. After doing that for 40 seconds, she does another 40 seconds with her left side.
3. SPEED SKATER SQUAT(power)
Now Kate aims to spike her heart rate with this explosive exercise that calls to mind Apolo Ohno. From a crouched position she pushes off the outside of her right foot and leaps as far as she can to her left, before immediately pushing off her left foot and returning to her starting position as quickly as she can. The key is to keep her head level and use her hips to power her.
4. SNOW-ANGEL PLANK(core)
This elevates the well-known "plank" position into something more taxing. Kate does a plank—in which she props herself up on her elbows and toes, bracing her abs such that her body forms a straight line from head to heel—but beneath her feet she has sliding discs called Valslides that allow her to simultaneously slide her feet apart, away from each other, slightly wider than shoulder width. Then she slides them back together, and repeats. The instability works her core harder.
5. LAT PULLDOWN(upper body)
Facing Refine's pulley system, she grabs the handles over her head with her arms straight and her knees slightly bent. She pulls her elbows down to her side, squeezing her shoulder blades together. In her head, she focuses on using her back muscles to pull down, as opposed to her hands—all the better to work both her back and her biceps.
6. BOX STEP UP(lower body)
This exercise—which in this case could be called the Bock Step Up—focuses on the glutes, quads and core. Kate places her right foot on an 18-inch high plyo box, and then, driving down through her right heel, she steps up onto it. When she's stepped all the way up, she raises her hands over her head, making her heart work harder. Then, after 40 seconds working on her right side, she repeats the motion on her left.
7. SQUAT JUMPBACK(power)
It's power time again, and this time Kate begins the exercise squatting on the ground with her hands between her knees, like a bullfrog. Then she explosively jumps back into a plank position, returns to the bullfrog pose and then jumps straight up for the ceiling, with her hands in the air, before landing back in a deep squat. It's the day's most complex exercise—and the one that really causes her to break a sweat.
8. SIDE PLANK(core)
Kate ends her second circuit by focusing on her obliques, crucial abdominal muscles that many often overlook. She assumes a plank position, pressing into the floor with her palms, not her elbows. Then she lifts her right hand to the ceiling, rotating onto the side of her left foot, making sure to twist her shoulders, not her hips. She then returns her right hand to the ground and repeats the move with her left hand, and keeps on alternating.
+ For video of Kate's workout, check out swimdaily.com
Bock subscribes to the school of thought that one should break a sweat every day.
MICHAEL J. LEBRECHT II FOR SPORTS ILLUSTRATED (3, WORKOUT)
DAVID BURTON FOR SPORTS ILLUSTRATED (SWIMSUIT)
MICHAEL J. LEBRECHT II FOR SPORTS ILLUSTRATED (2, BOCK)