Heather Morris Workout: Glee Star Takes On Martial Arts

Heather Morris Martial Arts Workout

Heather Morris Workout

The Heather Morris workout combines Martial Arts and dancing. Heather Morris, who plays Brittany Pierce on Glee, is known for her dancing. Still, she enjoys martial arts workouts to complement dancing. What’s even better, is that her workout combines her love of dancing with a desire to just be able to “kick @ss” during a workout. The Heather Morris martial arts workout is a series of kicks, jumps and leaps tailored to her needs.

heather morris workout

“When I’m working 16-hour days and I can’t work out, I get angry very easily. It’s because I’m missing all those good endorphins. For me, exercise equals happiness.”

The Heather Morris workout was created by New York fitness trainer Ary Nunez. She is the owner of Venia East studio in New York City. Nunez has many celebrity fans when it comes to working out. Rihanna probably tops the list as the biggest star who calls herself a fan. Nunez likes to combine martial arts and dance moves to keep things fresh. This is what makes her a favorite among singers and dancers.

“A week is the longest I’ve gone without working out, and it kills me. My body feels stiff and tight when I don’t work out, and my stomach starts to hurt as my metabolism slows down.”

The Heather Morris workout also includes the “Glee Diet.” This is the insane amount of 14-16 hour days filled with rehearsals, dancing, and very little time for food. Morris credits her body to “23 years of dancing.” Morris says she began dancing jazz, tap, and contemporary when she was 1. Her dancing stardom reached its apex during the Britney/Brittany episode on Glee. There, she sang Britney Spears’ song “I’m a Slave 4 U” solo and “Me Against the Music” duet with Naya Rivera.

heather morris britney songWhen Heather Morris is in her hometown, she attends Anytime Fitness in Lancaster, South Carolina. She likes to dance, especially ballet, to get a workout in the morning. She also loves Japanese Tabata workouts. These are high intensity, low weight circuit training workouts. It includes short break circuits of pushups, squats, medicine ball slams, and sprinting in place.

Heather Morris is often asked about her workout routine. The Heather Morris workout is a program that she and her trainer have shared in The Examiner,  In Style, and Fitness Magazine:

Heather Morris Workout Monday Routine

  • 1 hour Dancing, usually ballet
  • 1 hour Cardio class
  • 1 hour of Martial Arts Kicks/Dancing, including:
  1. Crescent Crescendos
  2. Jenga Jumps
  3. Playing Mantis
  4. Agent 99’s
  5. Cat Curtsies
  6. Karate Girls
  7. Mantis Leaps
  8. Roman Rotators

(see below for workout descriptions)

Heather Morris Workout Tuesday Routine

  • 1 hour Dancing, usually ballet
  • 1 hour Cardio class
  • 1 hour of Tabata Training, including 3 sets of each:
  1. Push-ups
  2. Squats
  3. Medicine ball slams
  4. Sprinting in place
  5. Sit-ups

Heather Morris  Workout Wednesday Routine

  • 1 hour Dancing, usually ballet
  • 1 hour Cardio class
  • 1 hour of Martial Arts Kicks/Dancing, including:
  1. Crescent Crescendos
  2. Jenga Jumps
  3. Playing Mantis
  4. Agent 99’s
  5. Cat Curtsies
  6. Karate Girls
  7. Mantis Leaps
  8. Roman Rotators

(see below for workout descriptions)

Heather Morris Workout Thursday Routine

  • 1 hour Dancing, usually ballet
  • 1 hour Cardio class
  • 1 hour of Tabata Training, including:
  1. Push-ups
  2. Squats
  3. Medicine ball slams
  4. Sprinting in place
  5. Sit-ups

Heather Morris  Workout Friday Routine

  • 1 hour Dancing, usually ballet
  • 1 hour Cardio class
  • 1 hour of Martial Arts Kicks/Dancing, including:
  1. Crescent Crescendos
  2. Jenga Jumps
  3. Playing Mantis
  4. Agent 99’s
  5. Cat Curtsies
  6. Karate Girls
  7. Mantis Leaps
  8. Roman Rotators

(see below for workout descriptions)

Heather Morris Workout Saturday Routine

  • 1 hour Dancing, usually ballet
  • 1 hour Cardio class
  • 1 hour of Tabata Training, including 3 sets of:
  1. Push-ups
  2. Squats
  3. Medicine ball slams
  4. Sprinting in place
  5. Sit-ups

Heather Morris Workout Routine Descriptions

Below are some descriptions of the exercises used during the Heather Morris Workout routine. Heather Morris usually performs three standard sets of 8-12 kicks of each exercise during her workout.

“Crescent Crescendo exercise”

  1. Stand with feet slightly wider than shoulder-width apart, toes turned out.
  2. Bring right forearm in front of chest as you bend left elbow by side so that forearm points left, both palms facing forward.
  3. Kick straight right leg toward left hand, striking left palm with right foot.
  4. Swing bent right leg at hip height across body and strike left palm with right knee.
  5. Return right foot to ground briefly as you bring bent right arm in front of you, elbow at shoulder height with palm facing left.
  6. Put left hand by hip. Repeat 8-12  times.

heather morris martial arts dance

“Jenga Jump”

  1. Stand with your feet shoulder-width apart, elbows bent 90 degrees behind you, fists by your hips.
  2. Lunge backward with left leg, bending both knees about 45 degrees.
  3. Bring right forearm in front of forehead, palm facing forward.
  4. Repeat 8-12  times.

heather morris workout

“Playing Mantis”

  1. Pivot on your left foot, leaning torso slightly toward left, and kick right leg out to right side.
  2. Extend right arm out to side and bring left forearm to point right.
  3. Bring bent right knee back to hip height in front of you and return to start.
  4. Switch sides, kicking with left leg, and repeat.
  5. Repeat 8-12  times.

Heather Morris Martial Arts Workout
Agent 99’s”

  1.  Stand with feet wider than shoulder-width apart, toes turned out slightly, arms by sides.
  2. Bend right knee 90 degrees as you lean your torso right, straightening left leg.
  3. Lift your arms to shoulder height.
  4. Bend your right elbow to bring your right hand by your ear and extending your left arm.
  5. Repeat 8-12  times.

heather morris workout“Cat Curtsies”

  1. Stand with feet shoulder-width apart, toes turned out slightly and arms by sides.
  2. Cross right leg behind left leg, to step right foot on left side as you lift arms out to sides at shoulder height
  3. Keep your palms facing forward.
  4. Bend knees to lower into a curtsy, hinging slightly forward from hips.
  5. Bring right forearm in front of chest, palm in.
  6. Repeat 8-12  times.

heather morris workout
“Karate Girls”

  1. Stand with feet shoulder-width apart, arms by sides.
  2. Pivot on both feet to right and bend both knees slightly as you lift right heel off ground.
  3. Lift right arm to shoulder level in front of you, elbow slightly bent.
  4. Bend left elbow behind you with left hand by hip, palm up.
  5. Repeat 8-12  times.

heather morris workout

“Mantis Leaps”

  1. Stand with feet together, then bring slightly bent left arm in front of you so that forearm is parallel to ground, palm facing up.
  2. Extend right arm behind you, palm down and bend down into a squat position.
  3. Explode upward into a Leap.
  4. Repeat 8-12  times.

heather morris workout“Roman Rotators”

  1. Stand with feet shoulder-width apart, knees slightly bent
  2. Lift bent elbows in front of you at shoulder height, palms facing each other.
  3. Rotate torso and arms together diagonally up toward left.
  4. Repeat 8-12  times.

heather morris martial arts dancing workoutHere is actress Heater Morris singing Britney Spears’ “I’m a Slave 4 U” on the show Glee.

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2 COMMENTS

  1. Heather Morris is awesome! I’m so happy she’s coming back this season for Glee. And, it looks like she’s gonna be in good shape with all this working out, too. I love the summer, but can’t wait for this Fall!

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