For more than 16 years, Kelly Ripa has followed the same workout routine – and according to her trainer, that’s the real secret behind her strong arms.
As well as hosting Live! with Kelly and Mark, the presenter has consistently made time for strength training with celebrity PT Anna Kaiser.
’16 years and counting of getting Kelly Ripa strong AF and #oscarready,’ Kaiser wrote on Instagram earlier this year ahead of the Academy Awards. ‘And by “Oscars prep,” I mean 4-5x per week for 16 years!’
Strength training forms the backbone of Ripa’s programme, including the upper-body exercises featured below.
‘My workouts are interval based,’ Kaiser told Hello!. ‘The focus is strength and then I add elements of cardio, dance and power to elevate and make the strength training more effective.’
It’s an approach backed by science. Strength training plays a key role in preserving physical independence as we age. One review found that progressive resistance training increased lower-limb muscle strength in older adults, while another meta-analysis reported significant improvements in bone density among menopausal women.
Kaiser has also praised Ripa’s consistency, revealing that she rarely misses a session.
‘She usually works out six days a week. Even when she travels, she’ll do them virtually. Everyone knows that is her hour [or] 45 minutes,’ she explained.
‘She never cancels. It has been the same for years. Even if she’s had no sleep [or] is exhausted, she still shows up.’
Kelly Ripa’s 5 go-to exercises for strong arms
Kelly is using 5-8lb (2.3–3.6kg) dumbbells
1. Rotated shoulder press
Instagram | Kelly Ripa
Do 20 reps
- Start in a tall kneeling position, holding a dumbbell in each hand with your arms by your sides and palms facing forwards.
- Brace your core and perform a bicep curl, lifting the dumbbells to shoulder height while keeping your elbows tucked into your sides.
- At the top of the curl, transition into an Arnold press by opening your elbows to the sides and rotating your forearms so your palms face forwards. Press the dumbbells overhead until your arms are straight and your biceps are by your ears.
- Pause briefly, then reverse the movement, lowering the dumbbells back to shoulder height before returning them to the starting position with control.
2. Bicep V-extensions
Instagram | Kelly Ripa
Do 10 reps
- Start in a tall kneeling position, holding a dumbbell in each hand at chest height with your palms facing each other.
- Press the dumbbells up and out into a V shape, finishing with your arms at roughly 45 degrees to your body. As you press, rotate your hands so your palms face forwards.
- Pause briefly with your arms fully extended, keeping your core engaged and avoiding arching your lower back.
- Slowly reverse the movement, rotating your palms back to face each other as you lower the dumbbells.
3. Rotated tricep swing
Do 10 reps on each side
- Start on all fours with a dumbbell in each hand, your knees directly beneath your hips and your hands beneath your shoulders. Brace your core to keep your body stable.
- Extend your left arm straight behind you with your palm facing up, lifting the dumbbell until your arm is in line with your body.
- Pause and squeeze your triceps, then lower the dumbbell back to the starting position.
- Without shifting your torso, raise the same arm straight out to the side until it reaches shoulder height, forming a 90-degree angle with your body.
- Pause briefly, then lower the dumbbell back to the starting position.
4. Push-up with single-arm shoulder tap
Do 10 reps on each side
- Start in a push-up position on your knees or toes, with your hands slightly wider than shoulder-width apart.
- Lower your body over two counts until your chest nearly touches the floor. Keep your elbows tucked close to your body so your upper arms form roughly a 45-degree angle with your torso.
- Push back up over one count.
- At the top of the movement, lift your right hand and tap your left shoulder, holding for 1-2 seconds. Brace your core and keep your hips level before returning your hand to the floor.
5. Single-arm sphinx pulses
Do 20 reps on each side
- Start lying face down on your mat with your forearms on the floor supporting your upper body. Keep your legs hip-width apart.
- Place your right hand on your left shoulder.
- Tuck your left elbow close to your body so it stays aligned beneath your shoulder.
- Brace your core and press through your left forearm to lift your upper body off the floor.
- Pause briefly at the top, then lower back down with control.
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