Who’s ready for the Parks and Recreation Reunion?

Kicking us off with an Aubrey Plaza workout routine feels only right.

We’ve obviously had Chris Pratt’s workout, so I felt Aubrey Plaza was an obvious choice to represent the women when it comes to physique, nutrition and training.

Plaza has also been in roles like Child’s Play, Mike and Dave Need Wedding Dates, Legion, Dirty Grandpa, Ingrid Goes West, The To Do List, and more!

She’s even voiced Eska in The Legend of Korra!

Which gives us an excuse to make mention to our Aang workout and Korra workout!

Aubrey Plaza Stats:

Height: 5’6

Weight: (approximate) 120 lbs.

Age: 35 years old

Aubrey Plaza is actually at the higher range of what we consider average height among female celebrities that we’ve seen at SHJ.

But she is definitely petite, and her weight shows us why.

Normally the average height we see for women is around 5’4-5’6 with ladies such as Jennifer Aniston, Margot Robbie, Olivia Munn, Alicia Vikander, Sophia Bush, Tatiana Maslany, Evangeline Lilly, and a ton of others.

But then there is also that taller range, and among the tallest (even taller than the 5’7-5’8), are ladies like Gwendoline Christie, Gal Gadot, and a few others – with Phoebe Tonkin, Gabrielle Union, Brie Larson, Nina Dobrev, Daisy Ridley, and so many more coming in around that 5’7-5’8 range.

And, let’s not forget the shorter ladies of SHJ like Ariana Grande, Scarlett Johansson, Mila Kunis, Emilia Clarke, Lucy Hale, Julianne Hough and a good handful of others.

But, either way, don’t worry.

I write these routines for anyone and everyone.

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Aubrey Plaza Diet and Nutrition

Aubrey Plaza’s physique seems to mainly come from her nutrition and outlook on wellness.

Here’s what she tells The Cut:

Wellness, to me, is: Being conscious of what you’re putting into your body and on your body, and taking care of yourself.

And she shares a ton of other great information as well.

Being that I’m a big fan of morning routines, I’ll start by sharing that.

Be warned, Aubrey’s answers are lengthy (but if you’re anything like me, that’s a good thing):

How I start my mornings: I start my mornings with a giant glass of water and a lemon, if I have one. Routine-wise, it’s water, smoothie, coffee. I recently started charging my phone in another room, so I don’t have that thing where I get up and I immediately check my phone, which I’m really excited about. That’s my new 2017 wellness routine I have for myself. It’s great for when I fall asleep and when I wake up. It might be psychological, but I actually think that not having my phone next to me on my nightstand or even in the room helps my mind calm down, and it kind of eliminates that urge to be connecting with anyone or anything. It’s much more peaceful.

I just got a really cute, tiny, digital alarm clock — and it’s really only a clock with an alarm function — and I have it on my nightstand. I use that to wake up if I need to set an alarm, and I don’t have anything else in there, other than some crystals. I love rocks and crystals and stuff like that. I have different ones that I’ve gotten from places that I’ve traveled to. I just keep them around. I think they’re healing, and I think they’re nice.

She’s also a HUGE fan of tea.

Like, really likes tea.

Here’s what she has to say about that:

On tea: A big part of my on-set wellness routine involves tea. I think tea, for me, is one of the most medicinal things that I do to my body. I am obsessed with tea. It’s balancing mentally and physically, so I try to have as much tea as I can all day when I’m on set and just really stay hydrated. Actors have to conserve their energy in such a very specific way. You’re in your trailer waiting around, and then in a very, very rushed moment they say, Okay, we’re ready for you. And you have to go from zero to 1,000. It’s a tricky thing to conserve your energy, so wellness, to me on set, is all about hydration and meditation.

My favorite tea is ginger tea, because it always settles my stomach. My body just wants ginger; I don’t know why, I can feel it. I think a lot of women are like that. Maybe it’s a hormonal thing. But I love all herbal teas; I think they’re amazing. I was in Vancouver shooting a television show for the past couple of months, and I started getting into Chinese tea. They’re really into tea in Vancouver, and they have these Chinese tea shops where you can actually go and do tastings and try things that are from all over the world — even baked tea leaves. I don’t know much about it, but I’m really into it, and especially into the medicinal properties of tea.

She also tells Bon Appetit that she enjoys:

Greek yogurt, apples and almonds as snacks, and drinking Almond Milk in her coffee.

But for the most part it seems that Plaza’s diet is not only about choosing the healthy options, but also about what is sustainable for her.

She talks a little about these choices, and for her one of them involves coffee:

My best wellness advice: I think a lot of times people put things in their body or do things to themselves that somewhere deep inside, they know isn’t really right. Coffee is a good example. I love coffee, but I know that I need to keep it regulated because it sometimes upsets my system. So when I feel that way, I switch to tea. It’s that voice in my head that I have to listen to, and I think that for everyone, if people were really more aware of just listening to their body and doing things that actually feel good, then people would probably feel better in the long run.

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

Curious what the Top Diets Among Celebrities actually are?  Check it out.

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Aubrey Plaza Workout Routine Research

Aubrey Plaza’s fitness regime seems to revolve around yoga and stretching, but doesn’t spread that far passed that.

Staying on track with The Cut, she tells them:

How I sweat: I am not consistent about working out at all. I was playing basketball and that was a big part of my workout routine, but I tore my ACL last year and had knee surgery, so I haven’t been doing that. But I love yoga — that’s probably my favorite exercise because I’m not so much into cardio. When my knee gets better I’ll probably go back to basketball. I’ve been playing since I was a kid, and I recently joined a team in L.A. — there’s a women’s recreational league. My sister and I joined a team, and we play together competitively.

Which is the start of her chat about yoga.

She also tells Bon Appetit a little about it as well:

I do a lot of stretches, though, and a lot of yoga. Ever see that Ingmar Bergman movie, Scenes from a Marriage? You know how in the morning, they get up and do the weird Swedish stretches? I like to think that they’re Swedish, anyway. I kind of do that, and I kind of improvise. Cardio bums me out, but I love yoga. I love anything that’s really calming. I think I hold a lot of tension in my body.

The most training it seems that Plaza has done aside from yoga and stretching has come from Zac Efron giving her fitness tests on the set of Mike and Dave Need Wedding Dates.

Plaza says:

“He would make me do horrible squats on the beach and encourage us to go on crazy hikes, or shark diving, or jump off rocks into waterfalls,” Aubrey groaned to Britain’s Elle magazine. “He’s an adventure bunny.”

But don’t worry, we won’t be doing any of that.

We’ll try to keep Plaza’s workout as relevant as possible.

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Aubrey Plaza Workout Routine

Training Volume:

3+ days per week

Explanation:

Aubrey Plaza’s physique is going to mainly come from her low body fat due to making healthy choices with her nutrition.  She also stretches and does yoga which helps with her toned stomach and physique.  I’m going to sharing a yoga workout that Jennifer Aniston uses, and then I’ll also give you some extra cardio to implement if you’d like to step up the fat burning process; and even make some recommendations on great yoga YouTube Channels!

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Aubrey Plaza Workout: Sample Workout Routine Schedule

Monday: Yoga and/or Stretching

Tuesday: Cardio (if extra fat burning is needed)

Wednesday: Yoga and/or Stretching

Thursday: Cardio (if extra fat burning is needed)

Friday: Yoga and/or Stretching

Saturday: Cardio (if extra, EXTRA fat burning is needed)

Sunday: Required Off Day

Aubrey Plaza Workout: Jennifer Aniston’s Yoga Workout

**This routine is shared from Shape.com.**

Sun Salutes

Works: Total-body, but especially arms, abs and legs.

Begin in Mountain Pose, with your feet together. Place your palms together. Close the eyes. Get centered. As you inhale, sweep the arms above the head, as you exhale, hinge at the hips forward fold. Again, inhale, keep the palms on the floor, or bring your hands up to the knees, raise your chest halfway forward, flatten your spine.

Exhale, step back to Plank, top of a push-up. Look straight ahead.

Inhale. Exhale, lower down, hugging the elbows in close to your body.

Inhale, lift the heart up, shoulders roll back away from the ears into a Cobra or Up Dog. Exhale, press back to Downward Facing Dog.

Take five deep breaths. At the end of the last exhale, look up to the hands. Step the feet to the hands. Inhale, look up. Exhale, fold down.

Inhale, press the feet into the mat and firm the thighs to rise up to Mountain Pose. Exhale, press the palms together at the heart.

Repeat five times.

Tree Pose

Works: Inner-thighs, core, and mental focus.

Place most of your weight on your right leg and draw your left heel to the inner-thigh of the right leg. Steady your gaze and connect with your breath. Keep the left knee turning out, and gently tuck your tailbone, as you extend out throughout the crown of the head.

With the hands in prayer position, press the palms together, at the same time press the inner-thigh and the sole of the foot together.

Ingber’s Yogalosophy Moves

Yogalosophy moves pair a traditional yoga pose with a toning exercise for maximal results in minimal time.

Temple Pose to Plie Squats

Works: Outer-thighs, glutes, inner-thighs.

Complete three sets, 30 seconds plus eight reps and eight mini reps.

TEMPLE POSE:

1. Bring your feet about three-feet apart, planted on the floor with the toes turned out. Bring your palms together in prayer position, and bend both knees.

2. Sink down with the lower body as you stay lifted through the upper body.

3. Try not to sway your lower back or lean forward; tuck your tailbone under slightly. Engage your quads and your glutes.

4. Take five deep breaths.

PLIE SQUATS (x8) -> BACK TO TEMPLE (x2) -> THEN PULSE:

1. Press into both heels, using your glutes to rise up. Immediately lower back down, squatting the hips eight times. Make sure to keep your knees pressing open, and your spine straight.

2. After eight, hold the hips down in Temple Pose for five breaths. Repeat eight more squats.

3. Hold the last squat, and pulse the hips down eight times.

Chair Pose to Squats

Works: Legs and glutes

Complete three sets that are 30 seconds each, plus eight reps and eight mini reps.

CHAIR POSE:

1. Start with your feet together. Sink down into an imaginary chair, so it is as if you were seated. Your butt and sit bones are sinking down towards your heels. Your arms are extended up towards the sky. Palms face each other or touch together.

2. Firm your triceps and send energy out through the arms, as you continue to ground down into the earth. Five breaths here, in and out of the nose. Press your feet into the floor, lead with your sternum, and rise up to standing.

ADD SQUATS (x8) -> BACK TO CHAIR (x2) -> THEN PULSE:

1. Step the feet apart slightly, about hips-width distance, and bring your palms together at your chest. Sink the hips back into a seated position, and immediately press back up. Continue to breathe.

2. Do this eight times, then step the feet together. Back to Chair Pose.

Boat Pose to V-ups

Works: Abs

Complete eight reps, breaths, three sets

1. Come into Boat Pose by balancing on your sit bones. Extend your arms straight out in front of you, parallel to the floor, and lift your chest and sternum upward as you gaze up.

2. Extend your legs so that your toes are at eye level. Cross your arms over your chest, and using your lower abdominal muscles, slowly lower yourself down so that your shoulders and heels are hovering a few inches off the floor.

3. Then raise back up into Boat Pose, again using your abs.

One-Arm Balance

Works: Core, abs and arms.

1. Begin in Plank position, and bring the feet together.

2. Move the right hand directly below the face.

3. Shift your body to the side, so that you are balancing on the right hand, and the outside edge of your right foot. Make sure that your feet are flexed and the underside of the waist is lifting up, so your top hip is lifting up towards the ceiling.

4. Press the bottom hand into the floor, so that you are not dumping into that right shoulder. Keep the right arm straight (but not locked). If you are super flexible to the point of hyper-extension, make sure you don’t lock your elbow. Slowly bring your body back to the center and balance it out. Repeat on the left side. Take Five breaths.

Aubrey Plaza Workout: Recommended Yoga Channels

We do have yoga videos inside our Superhero Academy you can utilize if you’re looking to jump into a more well-rounded routine (if you’d like to pair that with the other resources The Academy has, that is), but I also have some favorite Yoga YouTube Channels as well:

• Yoga with Tim
• Yoga with Adriene
• Breathe and Flow

And, of course, there are so many more to choose from.

Aubrey Plaza Workout: Cardio for Extra Fat Burning

You definitely have a lot of options here.

Some easy recommendations would be to hop into a class like:

• SPIN Class
• Pilates
• Boxing for Fitness
• Etc.

You can also hop on cardio machines for 20-60 minutes and burn a few hundred calories.

These machines could be:

• Treadmill
• Elliptical
• Bike
• Row Machine
• Stair Master
• And More…

Past that I would recommend hiking, tennis, and other forms of cardio to get you out and burning extra calories.

We have a ton of other options on the site for cardiovascular activity, so I also recommend checking out The Workout Database for more.

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