Britney Spears’ “Circus” Workout with Seven

Running and pushups. I gotta say the pushups look a little weak =) 

But you can't help but notice that Britney is looking rockstar hot again!

So Britney Spears has clearly working out with her trainer a lot again.

These are the workouts that got her her body back.  But now she doesn't have time to do them!

Now she doesn't have as much time to work out as she's been in dance rehearsals 3 hours a day!

It's a Matter of Time

This second video they're doing a lot of pushing and pulling, and some small movements like curls and kickbacks.  Clearly they're doing upper body / lower body split workouts.

You'll notice I don't normally have my clients do split workouts, and I don't often write about small movements like curls and kickbacks.  That doesn't mean they don't work.  It's just a matter of time.

We do full body workouts because it causes the best fat loss response in the shortest amount of time.  We skip the small movements like curls and dumbbell kickbacks also because we don't have time.

We do big bang movements: Push, Pull, Squat, Deadlift/KB Swing.  We get the most fat loss results for the least amount of time.

If I was working with my clients five days per week, it would be a totally different story.  

In fact, given enough time, I even let people do "steady" cardio.  *gasp!*

What is a Split Routine?

The way Britney and her trainer Seven are "splitting" their workout is upper body one day, lower body the next.

One day would be upper body:  Pushing and pulling, and then the small upper body movements like curls and kickbacks.

The next day would be lower body: Squatting and deadlifting, and then maybe smaller lower body movements like stability ball hamstring curls.

The other way to do a split, favored by Harley Pasternak, is pushing and deadlifting one day, and then pulling and squatting the next day.

Then he does a whole other day for the smaller movements like curls and kickbacks.

So Monday and Wednesday might be squatting and pulling.  Then Tuesday and Thursday would be deadlifting and pressing movements.  Then friday is small arm stuff.

It's a little unconventional, but I think it's a really cool idea.

Either way it's taking your pushing, pulling, squatting and deadlifting, and splitting it up into different days.

What's Effective

Do you have 20 minutes to do cardio?  Great, do intervals.

Do you have an hour to do cardio?  Great, do intervals, then do long steady cardio.

Are you pressed for time for strength training?  Do hard circuits of pushing, pulling, squatting, and deadlifting.

Do you like doing curls?  Great, do them after you've done a hard pushing, pulling, squatting and deadlifting workout.

Britney Spears is working out with her trainer 4 to 5 days per week.  They've got time to do split routines and long cardio.

But you notice they've got the big bang exercises in there: Pushing and pulling is the important part of their upper body day.  

Pushing and pulling is the meat and potatoes.  Curls and Kickbacks are desert.

How Much Time Do You Have This Holiday Season?

When I have a lot of time with my clients, there are lots of things we do that I don't write about here.  I like to do a lot of Z-Health movement optimization – making people more elegant, powerful, efficient and graceful.  But we don't always have time.

Truth be told though, most of my clients don't have a lot of time with me, and they don't have a lot of time to work out on their own. 

We do the most important stuff, and we get results in a ridiculously short amount of time.  

People are shocked at how short the workouts are in Fighter Workouts for Fat Loss (fw4fl-men and fw4fl-women) and The Stubborn Seven Pounds, but I cut out everything that's unnecessary. 

To paraphrase what I learned studying Bruce Lee –

Most people study a lot trying to figure out what they can add in.

The master studies a lot to figure out what they can take away.

Her Personal Trainer's Name is Seven

Which I think is totally cool.

You always get bonus points if your personal trainer has a one word, really cool name.

And Seven is definitely cooler than that girl on the TV show Blossom who's name was Six.

I'm going to change my name to "Eight". 

I'm kidding.  I'm totally changing my name to "Odysseus".

Really, 'cause "Maximus" would be too cliché.


The Stubborn Seven Pounds, the perfect get-lean-and-hot-for-the-New-Years-Party workout program, is still on SALE:

Fat Loss Workouts Holiday Sale

By Josh Hillis

"I've seen more results in 6 weeks training with Josh than I saw in the previous two years working out on my own" -Stephanie Weis

Josh has been featured in USA Today and The Denver Post.

© Joshua Hillis 2008


  1. says

    So true that the practical realities of one’s time really do interfere with one’s training. Although I’ve had many days where I’ve actually had the time to go to the gym but just been too lazy to do so, more recently I’ve had days where I’m been chomping at the bit to get to the gym, but then had to be at work all day. So fitting in these 20-minute exercises when I can have been great, even if ideally I’d be spending 3 hours a day working out. :(

  2. ES says

    Hey Josh–do you have an opinion on Crossfit? Seems like the logical “next step” from your philosophy and methods, but I haven’t seen you talk about what the Crossfit guys (and girls) are doing. Any thoughts?

  3. Cindy says

    love the format …but as a trainer Britney’s trainer needs to look at me she is off…for example the bicep curls… and I agree with your pushups statement..
    Anyway, the format you wrote is good and I always enjoy your articles…
    Keep it up

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