In the glamorous world of Hollywood, fitness trends are constantly evolving. But one name that consistently stands out is Kirsty Goss, a Nike Global Trainer who has become a sought-after figure in the fitness industry. With a clientele that includes A-listers like Kaia Gerber and Olivia Rodrigo, Kirsty has amassed a following of over 330,000 on Instagram, including celebrities like Hailey Bieber and Lily-Rose Depp. This model-turned-entrepreneur is also the founder of the whey protein powder brand “Made Of.”
Kirsty is best known for her role in transforming Kaia Gerber’s physique. On September 4th, she shared a video on Instagram of Kaia training, celebrating their three-year anniversary as workout partners. They met in a Pilates class in 2021. While Kaia was always naturally slender, she’s gained muscle in recent years, enhancing her already stunning figure. This incredible transformation is a testament to Kirsty’s intensive training regimen, which includes five sessions per week.
Kirsty’s Instagram account features numerous workout videos with Kaia, showcasing intense exercises that utilize machines, jump ropes, and dumbbells. It’s hard not to feel a pang of despair when witnessing the sheer effort required to maintain such a physique. But don’t despair, Kirsty offers encouraging advice for fitness newbies in an interview with “Sunday Edit.”
“Remember that starting is not difficult, it’s exciting. You simply need to start. If you’re unsure what to do, visit your local gym and workout with a trainer or try a trial class. There are many free online workouts, and Nike’s training app is free, offering various training programs by myself and other trusted trainers.”
The good news is, you don’t need a Hollywood budget to experience Kirsty’s workout philosophy. While her advice emphasizes consistency and realistic expectations, she also cautions against overdoing it. “Choose a realistic plan, such as three workouts a week and regular walking. You don’t need to exercise every day to succeed, remember that small steps can lead to great results.”
Kirsty’s training programs primarily focus on strength training. “All sessions include mostly strength training, some cardio, and mat Pilates,” she reveals. This combination is considered the most effective for maintaining a healthy and sculpted body.
In an interview with American Vogue, Kirsty shared a “sock exercise” routine that can be performed at home for those who can’t make it to the gym. Here’s a glimpse into her recommended moves:
*
Three-way Sock Lunge:
Place your weight on your right foot bent at a right angle, extending your left leg straight forward. Hinge at the waist (pull your hips back and bring your stomach and front thigh closer to your hip joint), keeping your chest high. Return to the starting position. Keeping your weight centered, squat and extend your left leg straight out to the side, returning to the starting position. Slide your left leg straight back for a long reverse lunge, hinging forward at the waist and focusing on a controlled hinge in your lower back. Control the movement as you push your weight through your right foot and return to the starting position, feeling the muscles in your right hip and left inner thigh. Repeat this sequence eight times and then repeat on the other side.*
Sock Typewriter:
Set your hands underneath your shoulders, keeping your back straight and flat. Start from a high plank position. Move your limbs like a mountaineer on the move, walking sideways. Keep your weight forward, using your core, and avoid putting weight on your wrists. Walk sideways four steps. Repeat eight times.*
Tricep Dip & Sock Slide:
With your fingertips facing your heels, place your hands underneath your shoulders, feet hip-width apart, and sit on the floor. Lift your body up by pushing through your hips. Tighten your glutes and raise your hips, pushing your chin slightly forward. Lower into a tricep dip, allowing your elbows to pass your rib cage and tap your hips to the floor. Simultaneously extend one leg straight out. Return your waist to the starting position, keeping your heel on the floor and curling your hamstring as you bring your leg back. Alternate legs and repeat on both sides. Repeat 16 times.*
Diagonal Hamstring Sock Curl:
Lie on your back, bend your knees and stack your ankles on top of each other, pressing your feet to the floor. Push your body up into a bridge position and hold. Press your arms into the floor, opening your collarbone and engaging your triceps. Keeping your heels grounded, raise your toes up and extend both legs straight before returning to the starting position. The next time you extend your legs, angle them at 45 degrees.Just like Kirsty suggests, consistency and small steps are key to achieving your fitness goals. Start your journey today and embark on a healthier, stronger you!
