Kate Upton Workout Routine for Sports Illustrated Swimsuit 2013


This year again, American model Kate Upton flashed on the covers of the Sports Illustrated Swimsuit Issue in 2013. The no. 2 “Most Desirable Women” in 2012 had done photo shoots for SI in Antarctica. It must be really hard for her to prepare her body to adapt to the Antarctica’s environment. In such a low temperature (below freezing point), it is very difficult to pose with almost naked. She spent six days there. But suffered with frostbite and hypothermia. The model is the first one to pose for SI back to back (in 2012 and 2013), after Tyra Banks. Kate was also named “Rookie of the Year” in 2011 by SI.

kate upton sports illustrated swimsuit edition 2013

She started working with personal trainer David Kirsch, who has the training motto of sound mind, sound body. He is working with her since August, 2012. They worked together 7 days a week for the initial two weeks by meeting 2 times a day. Then, after that, she switched to five to six days of workout every week. Upton did one and a half to two hours of exercises per day. It all happened till December, 2012 for the photo shoot. The exercises on which she mainly focused constituted of boot camp circuit training mixed in with cardio.

Katherine Upton or more popularly known as “Kate Upton’ needed to focus on six different parts of the body – legs, abs, arms, butt, hips, inner thighs, according to Kirsch. That means, everything. This is valid for all models who desire to appear for SI, especially when a model needs to wear a bathing suit or swimsuit.

The other ones like running, rowing, elliptical were also incorporated in her workout sessions. Kirsch’s main aim was to lengthen and tone the thighs and keep the butt lively. He never wanted her to lose a big amount of weight. He told to CNN,

“It wasn’t about dramatically changing her body; I didn’t want to do that. Just tighten, tone, lengthen.”

Her boot camp training involved sprinting, calisthenics, kickboxing, shadowboxing (mainly used in combat sports), working with resistance bands, etc. Upton felt sprint, a little challenging while boxing was the easiest for her to keep her going.

Regarding diet, Kate followed David’s ABS rule, which says – no Alcohol, no Bread, or processed Carbs. Along with this, she didn’t intake any tasty food, which we call as junk food like pasta, pizza, candies, burgers, etc. She was on a full seven day cleanse diet for the 2 weeks in every month, she worked with Kirsch. And for the remaining 2 weeks of that month, she used to keep herself full of energy by drinking protein shakes and green teas.

There is one piece of information, which David wants to share with his readers. He says –

“The mind is more powerful than any muscle in our body. With our mind focused, we can will ourselves to unbelievable greatness.”

Additionally, he recommends people to do workouts and never think of that you are lacking in time to do any. Have your workouts to be sliced in 10 minutes to 20 minutes increment sessions throughout the day.

Read Kate Upton’s Workout Routine for 2012 Sports Illustrated Swimsuit Issue Photoshoot.


  1. Yep, “The mind is more powerful than any muscle in our body. With our mind focused, we can will ourselves to unbelievable greatness.” This is true and thank you for your article.


Please enter your comment!
Please enter your name here