Designed to faciliate optimal body composition to burn maximum calories, this workout will help you build strength and tone.The circuit training component targets muscular endurance and improves cardiovascular fitness by working the heart and lungs at a higher rate. It involves performing one set of each exercise with little or no rest in between until all the exercises have been completed.“Traditional-style (succession) strength programs are when all sets of the first exercise are performed before progressing to the next exercise,” says trainer Nichelle Laus.“By adding a succession routine to your current full-body circuit, it will help in maximising your strength and adding lean muscle mass.”When choosing your dumbbell weight, err on the heavy side. “Succession programs generally use higher weights than circuit training,” Laus says. “This is key to building metabolically active lean tissue.”What you’ll need:» Workout bench» 1 set of medium to heavy dumbbellsWhat you’ll do:For Day 1Start with the Upper Body exercises. Perform one set of each exercise, then move on to the next exercise without rest
Edgar ArtigaWORKOUT BY: Luis Buron, Spartan SGX Coach In this workout we’re simulating a Reebok Spartan Race. The mix of running in place and stepups imitate running and climbing uneven terrain and the moves mimic Spartan Race obstacles (as noted in parentheses). The workout finishes with Spartan signature penalty, burpees, and we go for 2 min.
We take a look at top workouts and exercises for building up your sport and cardio fitness - think group fitness classes, running clubs, obstacle courses, hip-hop dance. GOOD FOR While not overly useful to the highly trained individual, low-key, entertainment-based group fitness classes or activities may provide a much needed push for the under-motivated. “These types
To increase lean muscle mass, progressive overload is essential - here's how to build up your gains. Angelique Tagaroulias writes. Progressive overload not only does it stimulate muscle hypertrophy by forcing the muscle to adapt to increased loads, it also aids in the development of stronger and denser bones, ligaments, tendons and cartilage. “Progression is
Work up a sweat, tone and sculpt with this four-week total body workout by WH&F trainer Nichelle Laus.The workout:The following circuit can be performed three days per week, on Monday, Wednesday and Friday.On the other days between (Tuesday and Thursday) perform moderate cardio for 20 minutes.Week 1: Perform 2–3 sets of the circuit with 1 minute in between exercises.Week 2: Perform 3–4 sets of the circuit with 1 minute in between exercises.Week 3: Perform 3–4 sets of the circuit with 30 seconds in between exercises.Week 4: Perform 3–4 sets of the circuit with as little time as possible between exercises.1. Dumbbel single arm split squat to pressPerform 8 reps per legAssume a split squat position with your left foot forward. Hold a moderately weighted dumbbell in your right hand. Hold the dumbbell at the height of your right shoulder and brace your core as you descend into the split squat
For most guys, when they think of conditioning for fat loss, it means either nausea-inducing sprints or churning away on a treadmill for hours like a hamster. Fortunately there’s an alternative style of training that’s as time-efficient as sprints and doesn’t require you to stray away from the weights. Furthermore, because this style of training actually places an emphasis on high-volume technical exercises, you’ll be able to get more skillful repetitions for different lifts that many guys struggle with. What this means for you is that this program will help you get stronger at technical lifts while also improving your body composition
Name: Jill Dunn
Weight: 100 lbs contest, 115 lbs off
Years Competing: 3 years
QHow did your fitness
I’ve always been athletic and was very involved in high school sports. After high school, life slowed down and I got out of shape. I didn’t lead a healthy lifestyle and ate poorly. I decided to make changes, got a gym membership, and quickly fell in love with working out. My friend was impressed with my drive in the gym and suggested that I compete because fitness came naturally to me. My first competition was in November 2010. I took third place and was instantly hooked on the competition life.
What fitness regimen delivered the best results?
I lift heavy six days per week. I train shoulders twice per week and glutes three times per week. I train abs 2-3 times per week in the offseason and increase the intensity during competition prep. For abs, I pick 3-4 different exercises and do four sets of each. I switch up exercises for variety. In the offseason, I do three HIIT cardio sessions per week that involve sprints or plyometrics. I increase the cardio as I get closer to a competition.
My current program uses periodization. I used Jim Stopani’s Shortcut to Size as a guideline and tweaked it to fit my goals. I cycle different rep ranges weekly that include 12-15, 9-11, 6-8, and 3-5 reps.
“I lift heavy six days per week.”
- Front Squats
- Glute/Ham Raise
- Weighted Step-Ups
- Front Lunges
- Glute Kickbacks
- HIIT Cardio
- Bench Press
- Incline Dumbbell Press
- Pec Decks
- Smith Machine Press
- Dumbbell Shoulder Press
- Dumbbell Lateral Raise
- Dumbbell Front Raise
- Reverse Cable Flyes
- Cable Push-Downs
- Skull Crushers
- Leg Press
- Single-Leg Press
- Leg Extensions
- Single-Leg Extensions
- Jump Squats
- Weighted Step-Ups
- Weighted Walking Lunges
- HIIT Cardio
- Wide-Grip Lat Pull-Downs
- Straight-Arm Pull-Downs
- T-Bar Rows
- Barbell Rows
- Close-Grip Pull-Downs
- Barbell Curls
- Dumbbell Incline Curls
- Preacher Curls
- Romanian Deadlift
- Weighted Hyperextensions
- Stiff-Leg Deadlift
- Weighted Step-Ups
- Weighted Hip Thrusts
- Reverse Hyperextensions
- Weighted Walking Lunges
Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!
What nutrition plan fueled your body?
I eat clean year-round and stay away from sugar and processed foods. I’m currently in my offseason and stick to a 40 percent protein, 40 percent carbohydrate, and 20 percent fat ratio. I have one cheat meal per week.
- Waxy Maize
- Optimum Gold Standard 100% Whey
- Unsweetened Almond Milk
What supplements gave you an edge?
- Cellucor C4 Extreme
“The capabilities of the human body fascinate me.”
What aspects about fitness fascinate you?
The capabilities of the human body fascinate me. When I set a goal, watch changes occur, and build strength, I’m taken aback at the amazing process.
What/Who motivates you to live a healthy lifestyle?
I’m motivated to live healthy because of the way it makes me feel physically and mentally. I didn’t always live healthy. I’m now more energetic, happier, and motivated than ever. I love having a positive impact and inspiring others to live a healthy lifestyle.
Where did you go for inspiration?
I love seeing progress with each competition. I always take progress pictures and am fascinated at the changes that happen to my body. Seeing how far I came is motivating and makes me push harder. I have a great group of people in my life who are a source of support and inspiration.
What are your future fitness plans?
I plan to continue competing and working to attain my pro card. I’m currently in the offseason and am working to improve so I can transition from bikini to figure. My next competition will be in 2014. I want to become a full-time trainer and competition coach to inspire others.
What is the most important fitness tip?
Dieting is the key. Without a clean, proper diet, you will not see results from your hard work.
Who is your favorite fitness competitor?
Dana Linn Bailey represents beauty and strength. She’s strong and feminine. I love watching her on stage and look at her photos for motivation. She has an amazing physique and personality. She’s funny, humble, genuine, and always takes time for her fans.
How did Bodybuilding.com help you reach your goals?
Bodybuilding.com is where I get the majority of my supplements. I’ve been a BodySpace user for three years. It’s a good way to network and track progress. I enjoy the articles, recipes, and workouts. The exercise directory is an amazing tool. I go to Bodybuilding.com for new workout ideas and incorporate them into my program.
Jill’s Top 5 Gym Tracks
- “Lux Aeterna” by Clint Mansell
- “Till I collapse” by Eminem
- “Not Afraid” by Eminem
- “Remember The Name” by Fort Minor
- “Levels” by Avicii
- 2013 WBFF Orlando Fitness Weekend – 4th Place Figure Short
- 2012 WBFF Texas Championships October 2012 – 3rd Place Figure Short
- 2012 NPC Big Sky Championships – 5th Place Bikini Short
- 2010 NPC Northwest Championships – 3rd Place Bikini Short
To my sponsors, eFlow Nutrition and Max Out or Get Out Apparel, for the continuous support and belief in me. These companies are nothing short of amazing and I’m proud to represent them!