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Fitness 360: Samantha Ann Leete, Training Program

Samantha trains to overcome her weaknesses. She doesn’t cherry-pick workouts for her strengths or make excuses for lagging muscle groups. Her most productive days in the gym are when she’s learning a new lift, working on muscle groups that need extra attention, and moving heavy weight. Her desire to build a better body and become a better athlete fuels her through every workout.

Samantha Ann Leete Fitness 360
Watch The Video – 13:58

Mixing It Up

Samantha likes to use multiple training strategies so she never gets bored. “I love incorporating supersets, giant sets, circuits, HIIT cardio, low-intensity cardio, dropsets, and negatives,” she says. “I also like to switch up my rep ranges, tempo, and exercises.” These constant changes help keep Samantha excited about her workouts and motivated for her future goals.

Although she uses different modalities to train various muscle groups, Samantha likes to keep her split fairly consistent. “I usually lift three or four days per week and do sprints or plyometrics once per week. For my upper body, I usually stick to a 10-12 rep range. For my lower body, I do 10-20 reps per exercise.”

Romanian Deadlift

Like most of us, Samantha has a tough relationship with cardio. “Sometimes it can be fun and I look forward to it, especially when I’ve had a stressful day and could use a cathartic sweat session.” She’ll squeeze in a cardio session during lunch at work, but if she’s in the gym, she prefers the arc trainer, the stepmill, or plyos.

Unlike some elite competitors, Samantha believes in rest days. “I just try to listen to my body,” she says. Sometimes a rest day means hitting a hard cardio session, sometimes it means going for a long, fun hike, and sometimes, rest just means rest. “Rest days can literally mean just chilling out and watching a movie,” she explains.

Samantha’s Training Split


These are examples of cardio workouts that I might do during the week

Cardio workout #1
45 minute Arc Trainer

Cardio workout #2
Treadmill lunge intervals
3-minute incline lunge
3-minute incline run
3-minute incline walk
Repeat for 30 minutes

Cardio workout #3
Treadmill HIIT sprints
30 second incline sprint
30 second incline walk
Repeat for 20 minutes

Cardio workout #4
HIIT circuit
2-minute row
1-minute rope jump
100 mountain climbers
Rest 30-60 seconds
Repeat for 20 minutes

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About The Author

Cassie Smith is a writer/editor for Bodybuilding.com and former professor & college athlete. Find out more about her right here.


Fitness 360: Samantha Ann Leete, Training Program

Posted in Bodybuilding, Exercises, NutritionComments (0)

Paige Hathaway

Paige Hathaway

3 hours 58 minutes ago

Q: What body type are you? πŸ€·πŸΌβ€β™€οΈ
β€’ ECTOMORPH? ....Long, slim, and thin muscles/limb and low fat storage. Usually find difficulty in building muscle / gaining weight.

β€’ ENDOMORPH? ....Solid and generally soft with a high tendency to store body fat. Usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs.

β€’MESOMORPH? ....Muscular and well-built, with a high metabolism and responsive muscle cells. Usually larger bone structure and a naturally athletic physique. They find it quite easy to gain and lose weight.

IM AN ECTOMORPH (its hard for me to gain muscle / weight and it’s always a constant challenge to keep it on!


Paige Hathaway

18 hours 46 minutes ago

I’ve got a challenge for you...
Let’s see who can type out β€œI L O V E P I Z Z A” in the comment section below one letter at a time without getting interrupted.... First one to do it WINS!


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