Try the Workout Camila Cabello Relied On for a Full-Body Challenge

Back in November, Camila Cabello hit her Instagram followers with some workout humor. The actress posted a photo of herself performing a partner stretch with her trainer with the caption "how's YOUR Sunday?" Two subsequent closeups narrow in on a look of pure anguish.

Cabello's trainer, Jenna Willis, who's pictured in the post, can confirm that Cabello loves to have fun with her workouts, and not just for the purposes of snapping Instagram photos. "We end up getting in an added ab workout because of how much we end up laughing," Willis says of their sessions. "Somehow she manages to keep me on my toes and turn every cardio move into an incredible-looking dance move." (

It's not all fun and games, though. Cabello is "extremely dedicated" and "pushes hard" through her workouts, says Willis, who spoke with Shape on behalf of CaPao, an upcycled cacaofruit snack brand. "Naturally, Camila is always on the go so we've tailored our workouts to fit that busy lifestyle," shares Willis. "This means a lot of our workouts include minimal equipment that focus on strength, HIIT, and balance (including complex movements that target the whole body)."

If that sounds appealing, you can steal one of Cabello's exact workouts, below. For the full effect, be sure to fit in some dancing and laughs throughout. (

Camila Cabello's Full-Body Workout

How it works: Perform the exercises in the first circuit back to back for 40 seconds on and 20 seconds of rest. Repeat two to three times. Repeat with the remaining circuits and supersets. Perform each exercise in the finisher for the indicated number reps, repeating until five minutes is up.

You'll need: A set of lightweight dumbbells, a mat, a resistance band, and a mini resistance band.

Circuit 1

Bird-Dog to Hydrant

A. Start on all fours and extend right arm forward and left leg backward, engaging entire posterior chain (the muscles on the back of the body).

B. Place both right hand and left leg down, and lift left leg to the side with a knee bent at 90-degree angle in a hydrant position.

Repeat for 40 seconds. Switch sides; repeat.

Squat Hop

A. Stand with feet narrower than shoulder-width apart. Hinge at hips and send butt backward while bending knees to lower into a narrow squat.

B. Hop your feet outward into a regular squat, then back in to a narrow squat.

Continue hopping out and in for 40 seconds.

Scale down: For a low impact version, step feet out and then back in rather than hopping.

High Plank Shoulder Tap Reach

A. Start in a high plank position. Tap left shoulder with right hand and lower right hand back to the ground.

B. Tap right shoulder with left hand and lower left hand back to the ground.

C. Extend right hand forward, reaching in front of body.

D. Extend left hand forward, reaching in front of body.

Repeat for 40 seconds.

Circuit 2

Plank Row to Triceps Kickback

A. Start in a high plank position, gripping a dumbbell in each hand with hands in neutral position.

B. Row right weight up, keeping elbows next to body and then extend arm backward to kick back the weight.

C. Lower the weight back to high plank position with hand directly under shoulder.

Switch sides; repeat. Continue alternating for 40 seconds.

Hollow Hold Rock with Punch

A. Lie down on a mat, with legs extended holding dumbbells at chest.

B. Rock forward to an upright position, and perform cross-body punches with one arm and then the other. Rock back down to the mat.

Repeat for 40 seconds.

Glute Bridge with Dumbbell Pullover

A. Lie on a mat with knees bent and feet on the ground. Hold one weight (horizontally) directly across from chest, with arms straight and elbows locked out. Drive-through hips to lift them to the top of a glute bridge.

B. Lower hips to the ground while allowing the dumbbell to tap the ground overhead keeping arms as straight as possible.

C. Lift hips back up to the top of bridge while lifting the dumbbell back up to the chest position to return to start.

Repeat for 40 seconds.

Scale up: Loop a mini resistance band around legs above knees.

Circuit 3

Squat Sumo Squat Lateral Kick

A. Start standing with feet shoulder-width apart. Hinge at hips, send butt back and bend knees to perform a squat.

B. Straighten knees and drive hips forward to return to standing. Step right leg outward and bend knees and send hips back to perform a sumo squat.

C. Straighten knees and drive hips forward to return to standing. Lift right leg out to the side to perform a lateral kick.

Switch sides; repeat. Continue to alternate for 40 seconds.

Scale up: Loop a mini resistance band around legs above knees or at ankles.

Runner Start Front Kicks

A. Start in a runner's start position, crouching with hands on the ground with right leg forward, left leg back.

B. Drive left leg forward up to chest while straightening right leg to stand up straight. Lower into a runner's start to return to start.

Repeat for 20 seconds moving as fast as possible while still maintaining control.

Scale up: Add a hop at the top.

Windmills

A. Start in a wide sumo squat stance with hands resting on head.

B. Keeping chest up, slowly lower right elbow down to right knee. Straighten out torso to return to wide sumo squat, keeping knees bent.

C. Keeping chest up, slowly lower left elbow down to left knee. Straighten out torso to return to wide sumo squat, keeping knees bent.

Continue alternating for 40 seconds.

Superset 1

Banded Knee Pulls

A. Anchor a resistance band to a doorway or other immovable structure. Place handle of resistance band around right foot and lie down on the ground with legs extended.

B. Bend right knee, driving it toward chest keeping the left leg locked out and on the ground.

Continue bending and stretching for 20 seconds. Switch sides; repeat.

Split Squat Banded Twists

A. Hook a resistance band around a doorknob. Align body perpendicular to door and start in a split squat position with right leg forward, holding onto band in front of body. Band should be taut and at chest height.

B. Rotate body toward right leg, keeping arms as straight as possible.

Repeat for 20 seconds. Switch sides; repeat.

Superset 2

Quadruped Step Back to Pushup

A. Start on all fours and lift knees to hover off the ground.

B. Step right foot then left foot backward to reach a full plank position while lowering weight, bending arms, and tucking ribcage down and under to perform a full pushup.

C. Step or hop feet back to the quadruped position.

Repeat for 40 seconds.

Reverse lunge high knee bicep curl

A. Start standing with feet shoulder-width apart, gripping a dumbbell in each hand. Step back with right foot allowing right knee to almost touch the ground (weights should hang by sides).

B. Stand back up while driving right knee to chest and perform a bicep curl.

Switch sides; repeat. Continue alternating for 40 seconds.

AMRAP Finisher

Alternating Bodyweight Squat and Squat Jump

A. Start standing with feet hip-width apart. Drive hips backward while bending knees to lower body into a squat.

B. Straighten knees and drive hips forward to stand up straight.

C. Descend into another squat. Explosively push upward, jumping as high as possible. Make sure to drive through heels and not toes. Upon landing, immediately descend into next squat.

Do 10 reps.

Crunches with Reach

A. Lie with back on the ground, feet planted on the ground, knees bent. Reach arms toward the sky.

B. Inhale and lift chest toward knees, bringing shoulders and head off the floor, maintaining a neutral pelvis.

C. Lower back down to the floor to return to start.

Do 20 reps.

Groiners

A. Start in a high plank position. Jump right foot up to right hand and then left foot up to left hand.

B. Jump right then left foot backward to return to high plank position.

Do 10 reps.