As of right now, I won’t be doing another bikini competition again this year which means my workout routine has changed. I have been getting a ton of questions on social media about what is different now.
I still pay for a coach during my offseason, this helps with accountability. If you are interested in having someone set up your nutrition and workouts check out my coach, Brad! He makes plans for competitors and for people who are looking to have a healthier lifestyle, send him an email to see if he can help with your fitness goals, firstname.lastname@example.org.
I warm up for 5-10 minutes before all my workouts. On leg days I warm up with glute activation.
Examples: lying leg curls, glute kickbacks, walking lunges etc
Examples- assisted pulls ups, standing shoulder press, seated rows etc
Wednesday– glutes/thighs/compound movements
Examples- sumo squats, deadlifts, hip thrusts etc
Examples- bench press, hammer curls, assisted dips etc
Examples- squats, leg press, leg extensions etc
Saturday– cardio or HITT, 30 to 45 mins
Sunday– FULL REST DAY
As far as reps and sets, right now I’m trying to lift heavy and hit new PR’s (personal record). So that being said I’m doing lower reps 10 to 12 for 3 rounds. When I train glutes I do 15 reps for 4 rounds. Find what works best for you and your goals 🙂
Photography by Jordan Hibbs Photography