Continued from Lil’ Kim’s Diet.

Lil’ Kim’s workout is not bad. Correction, Lil’ Kim’s workout is better than her diet, but just like her diet, it comes delivered in a pretty little box called a personal trainer. Sure, her personal trainer (see the picture above) is awesome, he knows to get shape and he knows how to stay in shape. The question is: Does Kim know how to do that without him?

“Since I started training for DWTS [Dancing with the Stars], I’ve noticed a big difference in my body, and I am so happy with the changes my body is going through right now!” says Kim. And that transformation got a jump-start with the help of personal trainer Jonas Serrano, who worked with Kim for six months prior to the show.

“We were training six days a week, from one to three hours a day,” says Jonas, who owns the NYC company Phyt Condition. “My main goal was not only to help her lose weight but also to make sure her body was able to endure the rigorous workout she was going to take on once DWTS began.”

Lil’ Kim’s workout plan “We always mixed it up, with the goal of working her muscles as much as possible,” he says. “We used Muay Thai boxing, which gave her a full body workout and challenged her balance, reflexes and coordination.

We used Russian kettlebell weight training for overall toning and body conditioning, and calisthenics for overall body awareness. I also wrote out a cardio program for her to do on her own, which included one hour of high-intensity aerobics, 12 to 15 minutes jumping rope and a high-speed session on an elliptical machine.”

As you can see, Lil’ Kim’s workout is great, let’s hope she has learned why exercise is an important part of any weight-loss plan. [via]