GET A ROCK STAR BODY

Want arms (and abs and legs) like Madonna? Her personal trainer, Craig Smith, reveals some of the pop queen's favorite moves for keeping up her amazing physique.

- ALYSSA SHAFFER

IT’S NOT EASY getting a body like Madonna—at 57, she’s got the strength, stamina, and muscle tone of a fit woman half her age. Her intense work ethic plays a big part, but her personal trainer, Craig Smith, also gets credit for keeping her fit and energized. “Our workouts are designed to support what she does onstage, which means a mix of endurance, flexibility and mobility, stability, balance, and resistance training,” says Smith, who is also the creative director of Hard Candy Fitness, a chain of fitness studios created by Madonna in 2010. The pop icon, who kicks off her 42-city Rebel Heart worldwide tour this month, regularly follows workouts like this fast and furious total-body strength circuit. Do it three times through to hit every major muscle group while boosting heart rate and blasting calories.

TRIPLE-PULSE SQUAT AND TRICEPS PRESS

WORKS: SHOULDERS, TRICEPS, GLUTES, THIGHS, CALVES

• Stand with feet wider than shoulder width, toes turned out. Hold weights at shoulders, palms in; lift heels (A). Lower into a sumo squat and pulse 3 counts, hands in front of chest.

• Stand up, keeping heels lifted and extend arms overhead, bringing weights together with palms facing each other (B).

• Lower weights behind head, keeping biceps close to ears and heels lifted (C). Straighten arms above head; then return to squat, keeping heels up. Continue 1 minute.

DUMBBELL LUNGE SERVE OUT

WORKS: BACK, BICEPS, GLUTES, THIGHS

• Stand tall with feet hip-distance apart, holding dumbbells with arms bent 90 degrees, elbows close to sides, palms up (A).