It's an undisputed fact that Sofia Vergara is a talented, baller AF bombshell who is worthy of a girl crush—and if you need one more reason to love her, get ready: her workout routine is do-able for even the laziest among us. *Waves hi*
MarieClaire.com spoke to Vergara's trainer Jennifer Yates, who gave us tips on how to cop the actress's workout grind while still maintaining our inner Lazy Girl way of life. (Psst: Yates has a new Studio Metamorphosis location opening in Eagle Rock, for all you L.A. dwellers out there!)
1. It's *Fine* to Take Time Off
"Typically, if we have a good filming schedule where she has availability, we'll work out between 5-7 days, which is a lot. But she takes a lot of time off when she's busy," Yates says. "It's fine to give yourself a break—your body comes back stronger. You have to let your body rest, even if you're working out a few days during the week. That's why we rotate with Sofia. We have days in between when she rests. If you exhaust the muscles, you're more prone to getting injured."
^Vacation is a time to chill. Take note.
2. No, You Don't Have to Run
Like the rest of humanity, Sofia isn't a huge fan of running, so she walks on the treadmill at a high incline to build muscle in her butt and legs: "She doesn't like to run, sometimes she'll get on the spin bike for 15 minutes, but she prefers to walk on a high incline."
Yates suggests that you "walk anywhere between a six to eight percent incline, and walk at a speed where you feel a touch out of breath, but you aren't jogging. A steep hike is challenging."
3. Curves Are Cool, So If You Have 'Em, Love 'Em
"Sofia wants to build muscle and have that look—she likes curves," Yates says, speaking our language. "She'll spin to get cardio in, but walking is effective for her."
4. Feel Free to Switch Things Up
The thought of hiking every day is a horrifying and exhausting prospect for many of us, which is why you should feel free to switch up your routine. "Twice a week we'll do butt exercises because that's the area she really loves to focus on," Yates says. "A couple times, we do upper body and abdominals."
^Proof that Sofia Vergara is just like the rest of us.
5. Fabulous News: You Can Definitely Replicate Sofia's Look Without Leaving Your House
"All you need is your own body weight," Yates says. "Crunches are great. During red carpet season we do a lot of upper body and abs—planks are also great. Even if you have a weighted object; you can hold it in one hand, crunch to one side, and pull back up to hit your oblique muscles. You can also get a cheap resistance band for five dollars or less, and wrap it around a secure pole or door knob. If you stand facing that object and do a torso twist, you'll hit your obliques as well. The key is making sure you have the correct form. Holding planks are one of the best full body exercises you can do." Noted.
6. You Do NOT Have to Work Out Every Day
Sofia might work out 5-7 times a week at her most intense, but no pressure if that's too much for you. "I would suggest 2-3 times a week, and I would say 30 minutes each day," Yates says. It's doable. A lot of people don't have time to workout—we're all busy with family, and work, and school. But 30 minutes a day should be achievable. You can even do 15 minutes of walking in the morning, and 15 minutes of abs in the evening. Being active is important to help with stress and stay healthy—it isn't about looking a certain way or losing weight."
7. There's an Easy Way to Get the Fitness Ball Rolling
Gym too daunting? Yoga matt shoved in a closet somewhere? One word: Squats. "Sofia and I do a lot of squats, but they're easy. I had to work with her form at the beginning, because when you squat, you want your knees to push back over your ankles. I really want to protect her knees, so I put a bench behind her and wrap a resistance band around her quadriceps. She'll sit down into the chair and comes back up, squeezing her glut muscles as she comes up. You can do it without the bands, but even just sitting down in a chair and coming back up is great, it really engages your abdominals. If you do 25 of those, it's a great way to start gaining strength."
^See? No running!
8. In the Mood for Pizza? Eat Pizza
"I train my clients that there should never be guilty with pleasure," Yates explains. "If you want that piece of pizza or that cupcake, it's okay. Just make sure you limit yourself to not the entire pizza, or seven cupcakes. Indulge here and there. Deprivation makes you go over the edge and you just obsess about something you want. Having balance is very important. Eat clean for five to six days and then indulge on the weekend. It's all about balance."
^Kay, cool, time to relax.