Katherine McNamara Workout

The workout we have come up with today to post is the Katherine McNamara Workout! This one is inspired by the physique that Katherine McNamara has built and maintained for many roles during her career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Katherine McNamara Stats:

Height: 5’5
Weight: (approximate) 115 lbs
(Information retrieved from Wikipedia.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Katherine McNamara Workout:

Training Volume:

3-5 days per week

Explanation:

Katherine McNamara works with her trainer (or trains with classes and other programming) upwards of 6 days per week. For that reason I’m going to be sharing a slew of programming and resources to build out her 5-6 days of programming per week, including action taken directly from her own Instagram and workouts shared by her trainer(s).

Katherine McNamara Workout: Sample Workout Routine Schedule

Monday: Sprints, Weights and Cross-Training

Tuesday: SPIN Class, High Intensity Interval Training and/or Mixed Martial Arts

Wednesday: Sprints, Weights and Cross-Training

Thursday: SPIN Class, High Intensity Interval Training and/or Mixed Martial Arts

Friday: Sprints, Weights and Cross-Training

Saturday: Endurance Training (Long Distance Steady Cardio) or Extra Rest Day

Sunday: Rest Day

Katherine McNamara Workout: Sprints, Weights and Cross-Training

For this section I’m going to be sharing a few different things.

I’m going to share three different workout routines that you can utilize over and over that fall into the cross-training category and mix in weights, calisthenics and all the things McNamara would utilize; and then I’ll also share a workout straight from an at-home IGTV Live video she shared.

On top of that if you scroll down you’re also getting MMA resources as well as MMA moves shared directly from her trainer; all of which can be added in on cross-training days, or in place of SPIN or HIIT.

Sprints, Weights and Cross-Training Variation A:

Sprints:

10 Sets of On and Off Sprints

Sprint One Minute, Rest 30 Seconds and then Repeat for 10 total Sets

Weight Training:

Deadlifts

4×12,10,8,6

Cross-Training:

Complete 3 Rounds for Time

30M Sled Push

25 Push Ups

20 Air Squats

15 Lying Flutter Kicks

10 Jumping Lunges

5 Burpees

Sprints, Weights and Cross-Training Variation B:

Sprints:

10 Sets of On and Off Sprints

Sprint One Minute, Rest 30 Seconds and then Repeat for 10 total Sets

Weight Training:

Squats

4×12,10,8,6

Cross-Training:

Complete 4 Rounds with Descending Rep Total (Round 1 is 40 reps, Round 2 is 30 Reps, Round 3 is 20 Reps and Round 4 is 10 Reps each movement)

Movements:

Kettlebell Swings

Box Jumps

Sprints, Weights and Cross-Training Variation C:

Sprints:

10 Sets of On and Off Sprints

Sprint One Minute, Rest 30 Seconds and then Repeat for 10 total Sets

Weight Training:

Shoulder Presses

4×12,10,8,6

Cross-Training:

Complete One Round (Chip Away At It, Break When Needed)

80 Dumbbell Deadlifts

70 Push Ups

60 Single Arm DB Snatches

50 Pistol Squats

40 KB Swings

30 Double Unders

20 Chin Ups

10 Burpees

McNamara’s IGTV Workout Routine:

Warm Up:

Run in place for 30 Seconds

High Knees for 15 Seconds

Workout:

Hollow Hold for 20 Seconds

Superman Hold for 20 Seconds

Glute Bridges for 25 Seconds

Kneel to Squat x 10 Reps each leg (Step with one then the other)

Single Leg Glute Bridges x 10 each leg

Weighted Thrusters x 15

Squat Rows with Resistance Bands x 15

Planking Shoulder Taps x 10 each arm/shoulder

Side Planks x 30 seconds

Sliding Lateral Lunges x 10 each leg

Bent Over DB Rows x 15 each arm

Hammer Curls x 15 each arm

Resistance Band Rows x 10 each arm

Shoulder Presses x 10

Katherine McNamara Workout: Mixed Martial Arts Movements and Resources

First off we have the 3 “kickass” movements McNamara’s trainer shared with Shape.com.

From there I’ll also share a ton of other mixed martial arts workout routines you can utilize if you plan on adding in some MMA to your training regime.

Shape Mag and McNamara’s “Kickass” MMA Movements:

1. Jab, Cross, Duck

A. Start in a ready stance, left foot slightly in front, knees bent, and fists guarding face with elbows in.

B. Punch left hand forward at face-height, then snap it back and punch right hand forward at face height, pivoting hips and back knee to the front.

C. Snap right hand back and return to ready position, then bend knees to duck down and to the left.

2. Spinning Hook Kick

A. Start in a ready stance, left foot slightly in front, knees bent, and fists guarding face with elbows in.

B. Shift weight forward onto the left foot and start spinning backward over the left shoulder. Drag right foot backward, extending out to kick, reaching peak height when your body faces all the way to the left.

C. Bend right knee and continue spinning to lower right foot and land softly back in starting position.

3. Duck, Block, Elbow

A. Start in a ready stance, left foot slightly in front, knees bent, and fists guarding face with elbows in.

B. Bend knees to duck down and to the left, as if ducking under a punch.

C. Stand and extend left arm up with elbow slightly bent, as if blocking a punch from the front left side.

D. Holding left arm in the block, forcefully drive right elbow up, pivoting hips and back knee forward.

Katherine McNamara Workout: High Intensity Interval Training

If you’re not going to be hitting a SPIN Class or taking advantage of some other HIIT workout you’ve likely found on the site, I wanted to at the very least share one of my favorite Jump Rope HIIT workouts for you to utilize!

Jump Rope HIIT:

Complete 5 Rounds

30 Jump Ropes
20 Air Squats
30 Jump Ropes
20 Plank Shoulder Taps
30 Jump Ropes
20 Plank to Push Ups
30 Jump Ropes
20 Sit Ups

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

Katherine McNamara Workout: Sample Workout Routine Schedule

Katherine McNamara Workout: Sprints, Weights and Cross-Training

Sprints, Weights and Cross-Training Variation A:

Sprints, Weights and Cross-Training Variation B:

Sprints, Weights and Cross-Training Variation C:

McNamara’s IGTV Workout Routine:

Katherine McNamara Workout: Mixed Martial Arts Movements and Resources

Shape Mag and McNamara’s “Kickass” MMA Movements:

Katherine McNamara Workout: High Intensity Interval Training

Jump Rope HIIT:

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