Gwyneth Paltrow Workout: Get Long and Lean

The Gwyneth Paltrow workout uses the Tracy Anderson Method to get a long and lean body. Paltrow says she works out for up to 2 hours a day, 6 days a week. Gwyneth Paltrow uses a mix of Tracy Anderson’s best workouts, including Metamorphosis, Precision Toning and 30-Day Method to get in shape.

Gwyneth Paltrow, and her trainer Tracy Anderson have been working out together since 2006. Tracy Anderson’s success with Gwyneth Paltrow is based on creating fitness routines that make your muscles “stronger and tinier.” She does so by finding ways to work the smaller muscle groups in your body, instead of isolating the big muscle groups.


Instead of adding the bulk that most women don’t want, Tracy Anderson focuses on getting her clients a more compact, strong body. The workouts are also designed to burn fat, as Gwyneth Paltrow lost 20 pounds. Here’s the Gwyneth Paltrow workout:

Gwyneth Paltrow Workout: Metamorphosis

The core of the Gwyneth Paltrow workout is the Metamorphosis workout routine, coupled with cardio dance exercises. Created by her trainer Tracy Anderson, Metamorphosis is designed to completely change your body.

Here’s some workout videos of Metamorphosis, and other signature workouts that Tracy Anderson has Gwyneth Paltrow perform:

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Typically, Gwyneth Paltrow will do the Metamorphosis workout, along with cardio dancing. Every 10 days, Gwyneth Paltrow’s trainers have her switch to either Precision Toning (below), or something from the 30-Day Method. Tracy Anderson doesn’t like sticking to the same routine, as that leads to plateaus in your body’s performance.


Precision Toning

Tracy Anderson created her Precision Toning workout with one goal in mind for her clients: “To Be Your Most-Proportioned You.” Tracy Anderson says Precision Toning is about getting all your muscles working together:

In fitness for years and years, we have seen people compartmentalize and isolate muscles. We want to make the large ones and the smaller ones work together.


Rather than isolating your large muscles, Tracy Anderson uses compound exercises. By focusing on the interaction of your smaller muscles, you get a toned, more compact body. Tracy Anderson uses Precision Toning to help keep your body strong and toned, rather than bulked up. Precision Toning is divided into workouts for the arms, legs, butt and abs.

Gwyneth Paltrow Arms Workout

The Gwyneth Paltrow arms workout aims to tone your arms. The goal is to get your arms stronger and more toned than ever before. To train Gwyneth, Tracy Anderson first made sure to work her smaller muscles. Over time, Tracy utilizes more advanced moves.


Tracy Anderson says the key to her Precision Toning workouts is the focus on getting your muscles to work together, rather than isolating big muscles and bulking them up. By working all your muscles together, Tracy says:

You’re actually making your Muscles stronger. it’s also making them tinier. It’s a really effective workout. Were not isolating our large muscles. We’re getting them stronger, and having them all work out together. We’re getting really great skin tone, as well.

Gwyneth Paltrow Workout: Legs

The Gwyneth Paltrow workout focuses on getting long and lean legs. Here’s the Precision Toning legs workout:

After the first legs workout, there are a couple more workouts, including one that Anderson tatailor-madeor Gwyneth Paltrow. She likes to make “webisodes” for Gwyneth Paltrow to use. This is because they’re often on different sides of the US or even “across the pond” from each other. Tracy Anderson now offers these “webisodes” to everyone for around the cost of $500/month.


Stacey McDermot, who works under Tracy Anderson, also trains Gwyneth Paltrow from time to time. Gwyneth uses Tracy Anderson’s DVDs when they’re not together. Tracy Anderson has a lot of best-selling DVDs on Amazon. With so many resources, there’s always a way to workout.

Gwyneth Paltrow Workout: Butt

Gwyneth Paltrow says that Tracy Anderson is an amazing trainer. She took her long, square butt and completely reshaped it.

Tracy Anderson talks about how the Gwyneth Paltrow workout provides inspiration to women at home:

Gwyneth is such a great example for so many women at home. Because you know she is a celebrity, someone that a lot of women admire. But, she’s not somebody who women at home say ‘Oh she was just given that.’ Because she wasn’t given that. She worked at that. 6 days a week, with me, for six years.

Gwyneth Paltrow Workout: Abs

The Gwyneth Paltrow workout includes abs, the key to powering your core in most exercises. Here’s the Precision Toning Abs workout:


Now that you’ve seen the Metamorphosis and Precision Toning workouts that Gwyneth Paltrow uses, lets take a look at the Tracy Anderson 30-Day Method.

30-Day Method

The 30-Day Method fitness routine incorporates a combination of three important phases. The 3 major parts of the Tracy Anderson 30-Day Method are the 30-Day Workout, Cardio Dance, and the Tracy Anderson Diet.


Combining all three parts of the Tracy Anderson Method, Gwyneth Paltrow continues to look beautiful in her 40’s. She is always in red carpet shape. Gwyneth combines each workout with 45-90 minutes of cardio per day.

Gwyneth Paltrow Workout: Days 1-10

The Gwyneth Paltrow workout for Days 1-10 gets you started on your path to a better body. This routine is TA Muscle Design: Sequence 1. Here’s the Gwyneth Paltrow workout for (Days 1-10) routine:

Bend & Kickback20
Hip Straight Leg Lift20
Frog Cross Leg Lift20
Knee Touch Extension20
Three Beats Lift20
Diagonal Up & Back20
Attitude Butt Lift20
Straight Leg Crunches20
Crunch w/Attitude Lift20
Cross Leg Crunches20
Crunch Leg Tuck20
Connection Push-Up20
Arm Reaches20
Alternate Arm Hit20
Palm Rotations20
Low W - High V's20

To learn how Gwyneth Paltrow does each exercise properly, check out Tracy Anderson’s 30-Day Method (on Amazon) for details.

After day 10, you move onto the next phase of the workout. Tracy Anderson says your muscles get used to the workout after a few days. This means your body is “getting bored” of the same routine.


Tracy Anderson wants her clients to move onto something different, so that their muscles will get worked in new ways. Doing so, allows their body to “avoid plateau” by not getting bored with the same routine.

Gwyneth Paltrow Workout: Days 11-20

The Gwyneth Paltrow workout for days 11-20 uses a 2nd exercise routine. This comes from Tracy Anderson’s 30-Day Method: Sequence 2. Here’s the Gwyneth Paltrow Workout (Days 11-20) routine:

Straight Leg Knee Pull20
Straight Leg Side Pulse20
Leg Lift & Straighten20
Step Up Attitude Lift20
Diagonal Knee Touch20
Diagonal Tuck & Sweep20
Side Run Scissor Split20
Straight Leg Crunches20
Tuck Crunch Extensions20
Leg Diagonal Reach20
Double Pike Drops20
Push-Up w/ Leg Lift20
H H Double Hit20
Thumbs Up-Down Lift20
Arm Back With Hits20
W-Arm Pull Down Press20

To learn how Gwyneth Paltrow does each exercise properly, take a look at Tracy Anderson’s 30-Day Method.


You need a sturdy chair to do this routine. Tracy recommends a chair with a strong back:

Something that you won’t be afraid will topple while you do moves that have you step up on the seat or balance with one hand on the chair.

Gwyneth Paltrow Workout: Days 21-30

The Gwyneth Paltrow workout for days 21-30 uses a 3rd exercise routine. This comes from Tracy Anderson’s 30-Day Method. This routine is Sequence 3.

Here’s the Gwyneth Paltrow Workout (Days 21-30) routine:

Foot Front Leg Sweep20
Pulse Climbing Kick20
Push-Up w/ Leg Tuck20
Inner Thigh Pull20
Downward Dog20
Diagonal Lift & Back20
Hand-Chair Back Kick 20
Knee to Back Kick Swivel20
Bent Tuck Lift & Sweep20
Double Side Crunch20
Double Crunch Arm Reach20
Cross R-L-R-Center Frog20
Forward Reach & Switch20
Forward Press and Push20
Wide Reach Up Back Fwd20
Arms Sweep Back20

To learn how Gwyneth Paltrow does each exercise properly, check out Tracy Anderson’s 30-Day Method (on Amazon).


Tracy Anderson says that this sequence is about doing exercises that hit the “miracle” areas of your body. Tracy Anderson wants to target the muscle groups that:

Make sure the lower abs are flat, or that the hips don’t bulge, or that your bottom stays perfectly lifted. The places that eradicate back fat and underarm sag.

For each of the 30-Day routines, Tracy Anderson wants her clients to start at 20 reps if they can. Over time, Tracy Anderson works her clients up to doing 60 reps of each exercise. She says it’s all about incrementally adding reps over time. Your goal should be 60 reps, but don’t try to get there until you’re comfortable doing so.

Gwyneth Paltrow Workout: Cardio Dance

The second aspect of the Gwyneth Paltrow workout is the Cardio Dance routine. Tracy Anderson knows that doing cardio on a treadmill gets tiresome. So, Tracy Anderson invented dance movements that are a lot more fun to do.


She has found that dancing is a much more fun way for her clients to get their cardio sessions in. Your cardio workout should be fun, yet full of intensity. You may not be able to do all the moves at first. Tracy says she had Gwyneth Paltrow “step” to the workout at first, and got more advanced over time.

Try to to do at least 45 minutes of cardio a day. If you really want to lose weight, do the 3 videos twice (for an hour-and-a-half of cardio). This is what Gwyneth Paltrow does when she is getting red carpet ready. Have fun with it. You’re more likely to continue any workout, if you find ways to have fun with it.

At-Home Cardio Dance Workout

For the at-home cardio dance workouts, make sure you have plenty of good music. Tracy says that even she gets tired sometimes, but that good music keeps always keeps her going.

Tracy Anderson says it’s also a good idea to do the Cardio Dance workout in front of a mirror, especially if you’re at-home. This is because you want to make sure that you’re doing the movements properly. Look to make sure your body is always moving, with your core fully engaged.


Even if you are doing this workout at-home, Tracy still says it’s important to dance in front of a mirror. She suggests going to a local hardware store, and buying mirrors. With a proper setup, you will be able to monitor your progress. Improving over time comes from watching yourself dance.

The Cardio Dance workout is about engaging your abs, understanding the movements, and bringing more intensity each time. The more refined your movements get, the more intensity you bring to your dance workout. By bringing more intensity, you will begin to burn more fat over time.

Gwyneth Paltrow Iron Man 2 Workout

Here’s a couple videos of Tracy Anderson doing the Gwyneth Paltrow Iron Man 2 workout. Start with 20 reps each side, then work your way up to 40 reps. Then, try adding ankle weights to your routine.

The Iron Man 2 workout is divided into:

  1. Legs & Core Workout A
  2. Legs & Core Workout B
  3. Sitting Arms Workout


Gwyneth Paltrow’s Diet

Gwyneth Paltrow’s Diet is talked about in the book, 30-Day Method. Gwyneth Paltrow started out using Tracy Anderson’s diet advice. Food in this diet is designed to keep you constantly digesting, full of energy, and burning fat.

More recently, Gwyneth Paltrow has used more extreme diets. You can learn more about the Gwyneth Paltrow diet here or more info on Gwyneth Paltrow’s website, Goop. The Gwyneth Paltrow diet includes a lot of soups, fruits & vegetables, and healthy desserts.

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