Fitness Model Workout – Get Some!

fitness model workoutHaving aspirations to be a fitness model is no small feat.  It requires hundred of hours and months of discipline, consistency, and hard work. And after that, the chances of breaking into the industry can be slim to none.  But all that doesn’t mean you can’t still look like one! With the right kind of clean eating and training, you can absolutely look like a fitness model.  While difficult, a fitness model workout doesn’t have to be as impossible as you might think. We’ll break down day by day what you need to do to get you to
your goal.  Our course, Healthy Eating: Beyond the Diet Hype, can add the perfect component to any workout plan! Working out and eating right is the name of the game to at least look like a fitness model.

First Things First

As with any diet or exercise plan, you want to check with a medical professional to make sure all hands are on deck. Ensuring you are in the right kind of health to begin an exercise program can be one of the best preventative decisions of your life.  You and your doctor can discuss any limitations to prevent injury or illness and the best decisions are made together.

Another preliminary step to beginning your fitness model journey involves doing a fitness assessment.  A fitness assessment enables you to get a good idea of where you’re at physically and cardiovascularly so that you know what weights to start with, what level of cardio is best to burn fat.  Learning how to do a fitness assessment at home can save you time and money and still give you the baseline information you need to get started.

Learn to Love It

Working out hurts. It’s time consuming. Having to face letting yourself go isn’t easy.  Some people go their whole lives not facing anything! But not you! You can learn to love the fact that you are doing something towards your goal. Once you get started on the exercise train, you won’t want to ever get off!

A workout geared towards looking like a fitness model involves burning fat while maintaining your muscle mass. Whether you are a man or woman, a fitness model’s physique is sculpted so that lean muscle is visible while body fat is at a minimum.  This involves target heart rate cardio with multiple days of weight training. And of course coupled with a very clean, healthy eating lifestyle.

Day 1: Legs + Abs

Mondays are the first day of the workweek and usually not everyone’s favorite. Therefore, focusing on a big body part is a must! Women enjoy leg day because we’re naturally stronger than men in our lower body in proportion to other body parts. So doing squats won’t hurt us as much as it does men and we look better doing it! But a man with a sculpted upper body and flabby legs is probably, I would bet, not a good thing.  It’s time to get this workout started!

1)      Warm-up

This can be done on a stationary bike, easy walk on a treadmill or elliptical.  3-5 minutes is all you need.

2)      Leg Extensions – 4 sets of 12-15 reps.

3)      Leg Press – 4 sets of 10-12 reps

4)      Squats – 4 sets of 10-12 reps

5)      Walking Lunges with Dumbbells – 3 sets, 15 steps front and back. Total 30 steps

6)      Hamstring Curl Machine – 4 sets of 10-12 reps

7)      Seated Calf-Raises – 3 sets of 10-15 reps

8)      Decline Bench Sit-ups – 4 sets of 12 reps

Day 2: Cardio Tuesday

Your cardio doesn’t need to be a full-blown over-exhausting running session. Quite the opposite.  In order to burn at the fat you have stored on your body while preserving the beautiful muscle you’ve worked so hard to gain, your heart level during cardio should be low to medium impact. This can be done by walking on a treadmill with a good enough incline to get you breathing slightly harder than normal, on an elliptical machine or a stairmaster.  The ideal time is anywhere between 30-45 minutes.

Day 3: Chest and Triceps + Cardio

If you’re a woman, I can bet good money chest isn’t your favorite body part to work out. Lots of women even go so far as avoid it all together for fear they will get Arnold Schwarzenneger pecs. But oh so wrong.  Developing your chest muscles improves posture and will for sure not make you look like Arnold!

If you’re a man, then I’m sure I am preaching to the choir! Building muscle takes a lot of hard work and effort. So let’s get to it!

1)      Barbell Flat Chest Press – 4 sets of 10-12 reps

2)      Incline Dumbbell Chest Press – 4 sets of 10-12 reps

3)      Decline Press – 4 sets of 10-12 reps

4)      Cable Flys – 4 sets of 12-15 reps

5)      Push-ups – 3 sets of 30 seconds with 15 second rest

6)      Dips – 3 sets of 10-12 reps

7)      Dumbell Kickback

Day 4: Back and Biceps + Cardio

It’s time to bring that sexy back back! There are an array of large and small back muscles in your body, but the most worked are the trapezius, latissimus dorsi and rhomboids. Keeping these muscles flexible and in shape is essential to fluid, pain-free movement (along with a sexy back!).

1)      Pull-ups (Assisted or Body Weight) – 2 sets of 15

2)      Standing Barbell Row – 4 sets of 12 reps

3)      Slight Bent Leg Deadlift – 5 sets of 10 – 12 reps

4)      Seated Cable Row – 4 sets of 10 – 12 reps

5)      Standing Dumbbell Hammer Curl – 3 sets of 10-12 reps

6)      Standing Barbell Curl – 3 sets of 12 reps

Day 5: Abs and Cardio

Same as above.  But add 2 additional abdominal workouts of your choice, with 3 sets of 10-15 reps.

Day 6: Shoulders + Cardio

Nicely built shoulders, aka “boulders,” can make the man (or woman!).  Now you could be genetically gifted like basketball great Dwight Howard but let’s face it, most of us are not.  Shoulders are such a small body part that hardly anyone really gets excited about training shoulders. That happy euphoric feeling that comes from training bigger muscles just isn’t there with shoulders.  But they are important nonetheless! Well-built shoulder muscles are integral to a great posture or else you’ll have the dreaded “slumped over” look.  No thanks!

1)      Standing Military Press with Barbell or Dumbbell – 4 sets of 10-12 reps

2)      Arnold Press – 4 sets of 10-12 reps

3)      Side Lateral Raise – 4 sets of 12 reps

4)      Upright Barbell Row – 4 sets of 12 reps

Day 7: REST!

Go get a massage, grocery shop, prep your meals for the upcoming week and take a nap! Your seventh day is reserved for muscle recovery and you time!

Becoming a fitness model (or at the very least looking like one!) requires consistency, an overall commitment to the workout regimen and clean eating and lastly a positive attitude. Once you’ve accomplished your goal, be sure to change things up by integrating other resistance exercises to maintain muscle and interest! And most important of all, enjoy the fitness journey!