Tag: Athlete Profiles
Kai Greene Profile & Stats
Photo via @kaigreene Instagram
The biography, life, and accomplishments of Kai Greene
Kai Greene is an accomplished bodybuilder and is considered one of the top in the present professional circuit. He is admired for his incredible physique and well liked for his outgoing and fun personality. Outside of his bodybuilding success, he starred in Generation Iron and launched his company as well.
Below is a complete breakdown of Kai Greene’s profile, stats, biography, training, and diet regimens.
Full Name: Kai Greene
Weight
Height
Date Of Birth
265-275 lbs.
5’8’’
07/12/1975
Division
Era
Nationality
Men’s Open
2010
American
Photo via @kaigreene Instagram
Biography
Early Life
Kai Greene was born in New York City and had a tough upbringing. Inconsistency in family life and constant problems at school were only leading Kai down an unfortunate road. However, in his early teen years, he found weightlifting and realized this was a great way to deal with his stress and other problems bringing him down. As he grew bigger and more defined, someone introduced him to bodybuilding, and he found a new passion and outlet to change his life.
He began competing at many teen shows and continued to build his physique. The more success he felt, the more he sought to be a real force in the bodybuilding world. Done with competing at the lower tier competitions, he set his sights on the NPC, knowing that bigger, more defined athletes would be his competitors.
Pro Bodybuilding Career
Before his 19th birthday, Kai Greene turned pro with a natural organization and held the distinction of being the youngest natural professional bodybuilder in the world. Kai’s pro status allowed him to take his competitive aspiration to a larger stage.
Kai Greene became an enthusiastic bodybuilder, competing in the National Physique Committee (NPC) and aiming to move into the IFBB. He perceives his success in the NPC as mixed. Although he won the 1999 NPC Team Universe, he was disappointed and took a five-year break from competitions, before re-emerging in the 2004 NPC Team Universe contest, which he won again. This victory qualified him for a career as an IFBB professional bodybuilder.
In 2011, Greene began working with preparation coach George Farah and placed 1st in the 2011 New York Pro Championship. His 3rd place win at Mr. Olympia in 2011 qualified him for the 2012 contest, so he did not compete at the 2012 New York Pro in order to focus on Mr. Olympia. As documented in his breakout role in Generation Iron, he placed 2nd in the 2012 Mr. Olympia, the 2013 Mr. Olympia, and the 2014 Mr. Olympia.
Taking A Break From The Olympia
Kai Greene did not compete in the 2015 Mr. Olympia in order to focus on his career outside of bodybuilding. He issued the statement, “There is a lot more going on behind the scenes that I cannot discuss.” Olympia officials denied any claims that he was banned from competing but did confirm that he did not register and had been reminded several times since May. Greene did request an extension on the registration period in May; it was extended until July, but he did not meet this deadline either. He shortly confirmed he signed a management deal with Generation Iron who helped him secure roles on “Stranger Things” Season 2 and many auditions for major TV and film roles.
Kai Greene’s Short Lived Return
On March 5, 2016, Kai Greene won the 2016 Arnold Classic, which he had also won in 2009 and 2010.
On June 23rd, 2017, Greene was given a special offer personally by NPC chairman and CEO of Mr. Olympia to join that current year’s Mr. Olympia competition without going through qualification, as required for all of the other competitors in the 2017 Mr. Olympia.
Over the years, Kai Greene has gained vast notoriety beyond what he could have imagined in his youth. Within the bodybuilding arena, Kai has been held as one of the most inspirational athletes of his time. With a seemingly unique, yet well-developed vocabulary, Kai has made a seemingly unconscious effort to create a revolutionary approach to bodybuilding. He has changed bodybuilding’s fans, competitors, and the overall perception of a once thought of as “pick things up and put them down” bodybuilder.
Other Ventures
While Kai will be always known as a dedicated bodybuilder, he is also into other ventures and hobbies. He is a visual artist, painting on canvas and experimenting with fun costumes, giving him a way to express himself. He has been an actor in a number of documentaries and some shows and is also an entrepreneur, launching a supplements company to bring great products to those who want them.
Photo via @kaigreene Instagram
Training
Before every workout, Kai Greene stretches and does ab workouts for 15-20 minutes. He says that the core is an integral part of every exercise, so it is important to awaken the abs before you start workouts. Plus, by working your abs before you start, there’s no excuse to not do them after a hard workout.
Ab Workout Routine
Typically, Kai performs 3-4 sets for 20-30 reps.
Crunch
Side Crunch
Leg Raise
Kai does not believe in training with heavy weights for fewer reps. He says that higher volume with lighter weights makes him feel like there is maximum growth by improving the mind-muscle connection. Here is his 5-day training plan so you too can get a great workout like Kai Greene himself.
Day 1: Chest and Calves Workout Routine
These workout will be performed for 3 sets but you will performing declining reps as the sets move on. You will perform 20 reps in the first set, 15 reps in the second, and 12 reps in the third.
Chest
Calves
Day 2: Shoulders and Forearms Workout Routine
Shoulders
Arnold Press: 3 sets, 12-15 reps
Behind the Neck Press: 3 sets, 12-15 reps
Lateral Raise: 3 sets, 12-15 reps
Front Raise: 3 sets, 12-15 reps
Shrugs: 3 sets, 12-15 reps
Forearms
Reverse Curls: 4 sets, 8-12 reps
Hammer Curls: 4 sets, 8-12 reps
Wrist curls: 4 sets, 8-12 reps
Day 3: Back Workout Routine
Barbell Pullover: 3 sets, 10-15 reps
Lats Pulldown: 3 sets, 10-15 reps
Bent-Over Barbell Rows: 3 sets, 10-15 reps
Seated Cable Rows: 3 sets, 10-15 reps
Day 4: Leg Routine
Day 5: Arms Workout Routine
Reverse Curls: 4 sets, 8-12 reps
Hammer Curls: 4 sets, 10-12 reps
Wrist curls: 4 sets, 10-12 reps
Preacher curls: 4 sets, 10-12 reps
Bicep Curls: 4 sets, 10-12 reps
Dumbbell Kickbacks: 3 sets, 15-20 reps
Overhead Dumbbell Triceps Extension: 3 sets, 15-20 reps
Triceps Pulldown: 3 sets, 15-20 reps
Photo via @kaigreene Instagram
Nutrition
Bulking Diet Routine
Kai’s diet is pretty strict. He must have 1.5gms of protein for each pound of his body mass and 0.5gms of fats that are healthy per gram out his bodyweight. He also takes a pre-workout protein shake 30 minutes before every workout.
Meal 1: 2 slices Ezekiel bread, 4 egg whites, 2 scallions, ¼ shredded cheddar cheese
Meal 2: 2 scoops of whey protein powder, 1-ounce almonds, 1 cup Almond/ Coconut Milk, 1 cup blueberries, 1 cup of water
Meal 3: 6 ounces of grilled Flank steak, ½ cucumber, 1 teaspoon olive oil, 1 ripe tomato
Meal 4: 6 ounces of boneless Chicken Breast, 2 walnuts, and craisins, 1/3 cup of quinoa
Meal 5: 5-ounces of tuna steak with7 ounces of cod, 2 medium-sized yams, 1 tablespoon butter, 2 tablespoon Parmesan Cheese, 4 stalks of Asparagus
Pre-Contest Diet Routine
While the bulking diet is great, during Kai’s pre-contest routine his diet needs to be totally on par. One of the major differences is that he switches to lean proteins.
Meal 1: 16 oz steak, 12 egg whites, quart of white rice with a cutting supplement for fat loss.
Meal 2: A pint of white rice, 2 chicken breasts, turkey burger
Meal 3: 16 oz salmon, large green salad, 6 egg whites
Meal 4: 16 oz steak with 2 sweet potatoes
Meal 5: 2 cups of oatmeal with raisins, 16 oz salmon, a cup of corn
Meal 6: meal replacement shake, avocado or a cup of cashews
Meal 7: 2 cups mixed vegetables, 16 oz steak
Photo via @kaigreene Instagram
Supplementation
While Kai uses his own supplements of choice, it is important to know that supplements can help you see serious gains and it just takes knowing which ones are the right ones as you look to achieve that. To start, pre-workouts are great as they will provide energy and muscle pumps so you can push through fatigue and see real muscle growth. To bookmark your workout, taking a protein supplement after will ensure growth and recovery by pumping you with that vital protein. It can also help keep you full for better weight loss efforts.
As we all look to shred and tone, a fat burner is something to consider for what this can do for your physique. The right fat burner is great in working towards suppressing your appetite, boosting your metabolism, and shedding extra calories so you only see the best gains possible.
Competition History
SHOWPLACE
2016 Arnold Classic Brazil1st2016 Arnold Classi Australia1st2016 Arnold Classic1st2014 Mr. Olympia2nd2013 Mr. Olympia2nd2013 Arnold Classic Europe2nd2013 EVLS Prague Pro1st2012 Sheru Classic 2nd2012 Mr. Olympia2nd2011 Sheru Classic3rd2011 Mr. Olympia3rd2011 New York Pro1st2010 Mr. Olympia7th2010 Australian Grand Prix Pro1st2010 Arnold Classic1st2009 Mr. Olympia4th2009 Arnold Classic1st2009 Australian Grand Prix Pro1st2008 Arnold Classic 3rd2008 New York Pro1st2007 Shawn Ray Colorado Pro1st2007 Keystone Pro3rd2007 New York Pro6th2006 Shawn Ray Colorado Pro14th2006 Ironman Pro Invitational20th2005 New York Pro14th1999 NPC Team Universe Championships1st1999 NPC World Amateur Championships6th1998 NPC Team Universe Championships3rd1997 NPC Team Universe Championships2nd1996 WNBF Pro Natural Worlds1st1994 NGA American Nationals1st
Derek Joe Profile & Stats
The biography, life, and accomplishments of Derek Joe
Derek Joe is a bi-racial (African American/Caucasian) professional International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) natural bodybuilder born on August 6, 1986. He’s the reigning Natural Olympia Classic Physique champ and has signed a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine.
Below is a complete breakdown of Derek Joe’s profile, stats, biography, training, and diet regime.
Full Name: Derek Lamar Joe
Weight
Height
Date Of Birth
198 lbs
5’10″
08/06/1986
Division
Era
Nationality
Classic Physique
2010
African American/Caucasian
Biography
Image via Instagram @djoe.hype
On August 6, 1986, Derek Joe was born in Mesa, Arizona. Although, he grew up in Tuscon, Arizona. Derek Joe’s competitive nature and love for sports lead him to natural bodybuilding. Growing up, Joe played every sport – if it involved running and jumping and a ball, Joe’s played it.
He was a three-sport letterman in high school for football, basketball, and track. His prowess on the field earned him a spot on the football team at the junior college level, where he played for two years. After that, Derek Joe landed a position on the team as an assistant coach and strength and conditioning coach.
However, Derek Joe missed competing and needed something to fill that void. And his desire was met once a friend who happened to be a pro natural bodybuilder encouraged him to start competing in natural bodybuilding. His friend was sure he would do good! Well, it turns out Joe’s friend’s hunch was correct. Derek Joe stated:
“After stepping on stage for the first time and seeing the other more experienced athletes, my eyes were opened to just how far I could potentially take my body naturally. From that point, I was set on continuing to compete and push my own natural limits.”
Since then, natural bodybuilding has worked out well for this 2021 Natural Olympia Classic Physique champ. Admittedly, Joe’s been open about the difficult decisions he had to make regarding his lifestyle, career, relationships, finances, and time. Although, he said it’s been worth it. He recently quit a full-time medical sales job he worked at for three years. Now, Derek Joe plans to coach other athletes and the general population to reach their fitness goals. And, of course, he plans to ramp up his training to prep for future competitions.
Competition History
2021 INBA/PNBA Natural Olympia Classic Physique Open – 1st
2021 Mr. America Classic Physique Open – 2nd
2021 INBA/PNBA Iron Man Magazine International Classic Physique Open – 2nd
2020 INBA/PNBA Grand Canyon Classic Classic Physique Open (earned pro card) – 2nd
2018 NPC Terminator Classic Physique Open – 2nd
2013 OCB Sun Valley Natural Men’s Bodybuilding Open – 6th Place
Workout Plan
https://www.instagram.com/reel/CYse2bcBzSc/?utm_source=ig_web_copy_link
Derek Joe splits his workouts into a six-day split consisting of upper body push, upper body pull and abs, and legs. Below are the exercises, sets, and reps he performs.
Day 1: Upper Body Push
Day 2: Legs
Day 3: Upper Body Pull and Abs
Day 4: Upper Body Push
Alternating Incline Dumbbell Chest Press (bottom hold): 4 sets × 8-12 reps
Flat Dumbbell Chest Press: 3 sets × 8-12 reps
Flat Bench Fly: 3 sets × 8-12 reps
Seated Alternating Arnold Press: 4 sets × 8-12 reps
Seated Alternating Lateral Raise: 3 sets × 8-12 reps
Rear Single Arm Cable Fly: 3 sets × 8-12 reps
One Arm Overhead Triceps Extension: 4 sets × 8-12 reps
Alternating Dumbbell Skull Crusher: 4 sets × 8-12 reps
Day 5: Legs
Bulgarian Split Stance Squat: 4 sets × 8-12 reps
Walking Lunge: 4 sets × 12 reps
Single-Leg Deadlift: 4 sets × 12 reps
One-Legged Standing or Donkey Calf Raise: 4 sets × 8-12 reps
One-Legged Seated Calf Raise: 4 sets × 8-12 reps
Day 6: Upper Body Pull and Abs
Dumbbell Row: 4 sets × 8-12 reps
Single Arm Lat Pulldown: 4 sets × 8-12 reps
Supinated Alternating Bent-over Row: 4 sets × 8-12 reps
Alternating Dumbbell Curl: 4 sets × 8-12 reps
Concentration Curl: 4 sets × 8-12 reps
Crunches (weighted): 4 sets × 20 reps
Decline Sit-up: 4 sets × 20 reps
What Are Derek Joe’s Favorite Exercises?
“Barbell Squat: this is the first exercise I ever learned to do in the weight room and is one of the most foundational.
Bulgarian Split Squat: I like to incorporate single-leg movements as much as possible.
Hammer Strength Incline Chest Machine done with cross body single-arm press: I’m putting more focus on my upper chest this season, so I started doing these, and they really hit that area well and allow me to focus on contracting/isolating the muscle where I need it to.”
Nutrition
Derek Joe says his diet is more flexible during the off-season, but he follows a similar structure as his in-season nutrition. Derek Joe stated:
“I eat more fruit, vary my carb and protein choices, and have periodic cheat/refeed meals as I feel needed. Right now, my coach has me at and will be pushing me past 4,000 calories daily, eating 210g protein, 530g carbs, and 95g fat.”
Off-season Meal Plan
Meal 1
1 scoop protein shake (plant-based)
2 tablespoons of chia Seeds
carbs of choice to fit macros (e.g., 2 cups of oatmeal)
Meal 2
1 cup of quinoa
24 whole almonds
1 cup of green veggie (spinach or green beans preferred)
Meal 3
6 oz. tofu (organic baked tofu sriracha flavor, or comparable brand)
1/2 cup of quinoa
1 cup of green veggie (spinach or green beans preferred)
Meal 4
Quest/protein bar of choice or 1 can of tuna
carbs of choice to fit macros (e.g., 2 cups of rice OR 1.5 cups of oatmeal)
Meal 5
8 oz. Salmon
carbs of choice to fit macros (e.g., 2 cups of rice)
1 cup of green veggie (spinach or green beans preferred)
Although Joe follows a similar framework with his nutrition during the season, he gets more strict. According to Joe:
“My coach and I keep everything very simple, eating the same foods every day. I’m communicating with my coach more frequently, so if my body feels like it needs something, we discuss it together before making any changes.”
Supplements
Below are the supplements Derek Joe takes.
Gains in Bulk: creatine, glutamine, digestive formula (enzymes), liver and kidney cleanse
Plant Jym (plant-based protein): oatmeal cookie flavor – higher in sodium, so he only uses this during the off-season or bulking phase.
Muscle Quick Vegan protein from One Stop Nutrition: chocolate ice cream flavor. He uses this or something similar when prepping for a show (lower sodium).
Other supplements: vitamin D, vitamin C, zinc, fish oils
Personal LIfe
Derek Joe is a homebody despite being in the spotlight on stage competing in natural bodybuilding. However, he likes to stay active, try new things, and meet people. Also, he enjoys reading and anything outdoors. Derek Joe puts ample time into his business, fitness, and personal brand outside of leisure. Above all, Derek Joe saves time for his family and friends.
Lauren Pisciotta Profile & Stats
The biography, life, and accomplishments of Lauren Pisciotta
Image via Instagram @laurenpisciotta
Lauren Pisciotta is an American social media star, artist manager, and fitness model born on 18 August 1988. Pisciotta was first discovered while she was the manager of the famous pop singer and internet celebrity Niykee Heaton. With more than 1 million followers on Instagram, she has since transformed into a social media sensation in her own right.
Below is a complete breakdown of Lauren Pisciotta’s profile, stats, biography, training, and diet regimens.
Full Name: Lauren Pisciotta
Weight
Height
Date Of Birth
135-145 lbs
5’9″
18/8/1988
Division
Era
Nationality
Fitness Model, Artist Manager,
Social Media Celebrity
2010
American
Image via Instagram @laurenpisciotta
Biography
Born on 18 August 1988 in Long Island, New York, Pisciotta enjoyed a comfortable upbringing. Lauren Pisciotta became interested in modeling at a very early age and appeared in her first commercial while she was in the 7th grade.
Lauren took an interest in athletics from a very young age which later transformed into a love for fitness. She started going to the gym when she reached the 10th standard.
Her athletic abilities led her to play several sports such as volleyball and soccer. She was also a part of her high school’s cheerleading team.
Since Lauren Pisciotta had already stepped foot inside the modeling world in class 7th, she decided not to attend college and started full-time modeling and artist management.
Becoming an Artist Manager
Lauren started as Niykee Heaton’s manager. She is the brains behind the singer’s catchy hip-hop covers. Lauren Pisciotta started to see her Instagram following soar when Heaton started posting pictures with her on her handle.
Apart from having a superstar friend, Lauren’s amazing body and drop-dead gorgeous looks played a role in her rocketing fan following.
Lauren’s massive popularity has turned her from Niykee’s manager to her partner. Both ladies can be seen posing for photos, doing photoshoots, and traveling the world together.
Beyond her career as an artist manager, Lauren has made a name for herself in the fitness industry. Her rigorous diet and training program have helped her carve a remarkable physique, which has helped her find a constant stream of modeling assignments for many popular fitness brands.
Apart from being one of the most sought-after fitness models on Instagram, Lauren uses her platform for motivating people to pursue their dreams.
Whether in the gym or working with artists or brands, Pisciotta’s focus is geared toward growing her brand and influencing as many people as she can along the way.
Image via Instagram @laurenpisciotta
Training
No matter how busy her schedule is, Lauren Pisciotta always finds time to exercise. If she finds herself in a place where she does not have access to a gym or weights, she improvises by doing bodyweight workouts.
Pisciotta’s hourglass physique is the result of her seriousness towards her workouts.
The key to her fitness success? Lauren does not let her circumstances dictate her fitness routine. Instead, she takes control of each scenario she finds herself in.
Lauren Pisciotta loves doing cardio as it helps her maintain a fit and lean physique. Other than that, she relies on weight training for building and maintaining muscle mass.
Depending on her schedule and business engagements, Lauren usually trains anywhere between two to six times per week. But when she is in the gym, she likes to cut off from the outside world and train with maximum intensity.
Pisciotta is proof that if you are determined and willing to put in the work, nothing can stand in the way of you achieving your dream physique.
Lauren Pisciotta Glute Training
If you did not notice, glutes are Lauren’s strong suit. They are the product of her hard work, consistency, and a little bit of her Greek goddess genetics.
Pisciotta trains her glutes multiple times a week and incorporates various techniques and exercise to train them from every angle to promote and ensure overall development.
Some of Lauren’s favorite glute exercises include squat, deadlift, lunge, and barbell hip thrust. She relies on compound lifts as they incorporate multiple joints and result in a higher muscle fiber recruitment and stimulation.
Deadlift finds a special place in Lauren Pisciotta’s workout regimen as she believes it helps her work on her lower back and core while targeting her glutes and hams.
Lauren Pisciotta glute workout consist of:
Squat: 3-5 sets of 12 reps
Romanian Deadlift: 3 sets of 12 reps
Hip Thrust: 3 sets of 12 reps
Lunge: 3 sets of 10 reps
Cable Glute Kickback: 3 sets of 18-20 reps
Image via Instagram @laurenpisciotta
Nutrition
When it comes to diet and nutrition, Lauren Pisciotta believes in keeping it simple. Instead of micromanaging her diet and obsessing over every calorie, she focuses on meeting her daily macronutrient needs through whole foods.
Lauren Pisciotta’s favorite protein sources include lean meat, plant-based proteins such as beans and egg white. She relies on complex carbs to ensure her muscles get enough glycogen, helping her stay strong and energized during her workouts.
Pisciotta’s preferred fat sources include avocados, nuts, olive oil, and beef.
Image via Instagram @laurenpisciotta
Since Lauren Pisciotta follows a busy schedule, she relies on supplements to fill the voids in her diet.
Lauren isn’t a fan of the typical bodybuilding supplements. If she is too busy to prepare a meal, she prefers consuming a natural meal replacement shake that would give her all the nutrients she would have otherwise got from eating whole foods.
Kayli Ann Phillips Profile & Stats
The biography, life, and accomplishments of Kayli Ann Phillips
Image via Instagram @ooohbabybeast
Kayli Ann Phillips is an American CrossFit athlete born on 6 March 1989 in California. Owing to her drop-dead gorgeous looks and perfectly chiseled physique, she is quickly climbing ranks in the fitness industry. Kayli has close to 550K followers on Instagram and shows no signs of slowing down.
Below is a complete breakdown of Kayli Ann Phillips’ profile, stats, biography, training, and diet regimens.
Full Name: Kayli Ann Phillips
Weight
Height
Date Of Birth
135-145 lbs
5’7″
06/3/1989
Division
Era
Nationality
CrossFit Athlete,
Social Media Celebrity
2010
American
Image via Instagram @ooohbabybeast
Biography
Phillips goes by the username @ooohbabybeast on Instagram. To be honest, even we could not have come up with a more appropriate handle for her.
According to Kayli, she is a German, Irish, and Filipino mix. She seems to have picked the best traits from each bloodline. Her fans could not have asked for more.
However, Kayli says gaining success was not easy. She credits her hard work and dedication to where she is today.
Kayli Ann Phillips has amassed a giant following on Instagram. She has done it by consistently uploading photos and videos, showing off her hourglass physique.
The CrossFit athlete has come to be known for her intense training routines, which she routinely shares with her followers. She combines her hardcore training posts with inspirational quotes, a combination that keeps her fans coming back for more.
Entering CrossFit
Kayli Ann Phillips started her CrossFit journey in 2010. Since then, she has worked as a fitness trainer and diet adviser at Renaissance Periodization, a brand promoter, and a model for athletic clothing brands Doyoueven and Women’s Best.
Phillips’ washboard abs, chiseled guns, and tree trunk legs can put many of her male CrossFit counterparts to shame. On her Instagram profile, she can be seen lifting heavy weights and performing hard ab exercises with relative ease.
Kayli has one of the best physiques in the fitness industry, and she knows it. She routinely treats her fans with her bikini-clad photos.
Phillips is proof that all your goals (fitness, personal, and professional) are achievable as long as you are willing to take responsibility and work on them. The Instagram star inspires people to take control and lead healthier lives.
Image via Instagram @ooohbabybeast
Training
Kayli Ann Phillips has been a lone wolf throughout her fitness journey. Unlike most fitness stars, she has never taken the help of professional coaches in transforming her physique.
Phillips developed her body by learning through experience. She spent a lot of time understanding what works for her and what does not. Kayli then devised a personalized training and diet program that doubled down on her strengths.
Image via Instagram @ooohbabybeast
Training at Home
Another thing that distinguishes Kayli from other internet fitness celebrities is that she does not train at a gym. She works out at home in her make-shift gym in her backyard.
Kayli Ann Phillips’ bare-bone home gym includes kettlebells, dumbbells, barbells, a pull-up bar, and a squat rack. Training at home gives Kayli the freedom and flexibility to train at a time she finds suitable.
According to her, working out at a commercial gym can add friction to an individual’s fitness lifestyle as they then have to set aside a specific time every day to travel to the gym and sign-up for a gym membership.
This should come as a wake-up call for people who think they can never transform their physique because they do not have the time to go to a gym.
Some of Kayli’s favorite exercises include pull-up, L-sit up, clean & jerk, deadlift, and squat.
Training Routine
Kayli Ann Phillips combines CrossFit training with classic weightlifting movements to ensure the overall development of her physique. Her typical gym session includes:
Deadlift: (225lb)
Snatch: (125, 130, 135lbs)
88 Double-under
Unbroken deadlift: 8 reps (225/155)
Strict Handstand Push-up: 8 reps
Pistols
Jump- Rope: 3 min
Run: 400m
Suicides: until failure
Thruster: 10 reps
Pull-Up: 3 sets of 10 reps
Image via Instagram @ooohbabybeast
Nutrition
A quick scroll through Phillips’ Instagram feed is enough to tell you her shredded physique is not the result of eating junk food or simply winging it while hoping for the best. She follows a calculated nutrition program to get the best results.
Kayli Ann Phillips’ intense workouts require her to consume a nutrient-dense whole food diet to meet her daily macronutrient needs. For her daily protein needs, she prefers lean meats such as chicken and turkey.
The Instagram model also consumes whey protein post-workout to improve her recovery process and promote muscle growth.
On the other hand, when it comes to carbohydrates, Kayli uses the carb back-loading technique. The idea behind carb backloading is simple: Eat very few carbs at breakfast and lunch and eat more carbs at dinner after a workout. This diet theoretically capitalizes on your insulin production and insulin sensitivity cycles.
In layman terms – Eating carbs later in the day makes your body store them in the form of glycogen, as opposed to in the morning when they will be stored as fat.
Glycogen is your body’s first preference to be burnt as fuel. This results in a lower percentage of glycogen being stored as body fat. Using this simple technique, Kayli successfully maintains her shredded physique with a very low body fat percentage throughout the year.
Caitlin Rice Profile & Stats
The biography, life, and accomplishments of Caitlin Rice
Photo via @caitlinricefit Instagram
Caitlin Rice is a model, bodybuilder, and personal trainer, among other various professions, with a shredded physique and tons of followers on social media. Her fitness journey has been one to aspire to and using her platform, she seeks to inspire others for change.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Caitlin Rice
Weight
Height
Date Of Birth
110-120 lbs.
5’5”
11/06/1991
Profession
Era
Nationality
Model, Personal Trainer, Bodybuilder, Investor
2010
American
Photo via @caitlinricefit Instagram
Biography
Caitlin Rice was born in Texas, but always seemed to be on the move as a member of a military family. With a lot of inconsistencies around her, she used fitness as an outlet to keep something constant. She was eventually approached for a modeling career but fell out of interest given the strict lifestyle a successful model must follow.
She enrolled in college but found herself living a different kind of lifestyle, a more care-free one. However, she thought back to her childhood days and decided to bring fitness back into her life. With proper lifting, the right nutrition, and a positive mindset, she was able to overcome all odds and return to stellar form.
As time went on, she grew a larger following on social media, posting her workouts, progress pictures, and giving fans a glimpse into her life. Her desire for personal training entered when she wanted to give back and share what she learned with others. Now with a large following on social media, she does just that, bringing the positive mindset and knowledge she’s accumulated to share with others.
Training
Caitlin’s training is obviously very important to her and she works to structure her plan to reflect specific days with specific goals. Lifting light or heavy on one day will be matched with plyometrics and HIIT workouts on another. It works for her to keep things interesting and engaging. She will always keep ankle straps, ankle weights, and bands as added accessories with her in the gym.
Photo via @caitlinricefit Instagram
Nutrition
For nutrition, Caitlin follows a strict diet consisting of multiple meals a day and only consisting of lean protein, complex carbs, and plenty of fruits and vegetables. Eating a consistent diet, and maximizing her time, has given her the opportunity to sculpt and tone a shredded physique. For those sweet treat cravings, she will indulge every now and then.
Supplementation
While Caitlin uses her own supplements of choice, it is important to know which supplements out there can really benefit you as you look to shred down and see great gains. A fat burner is the perfect product to use for this will work to burn stored fat, suppress your appetite and cravings, and kickstart your metabolism to burn more calories. With a quality fat burner on your shelf, your gains will appear in no time.
Carriejune Anne Bowlby Profile & Stats
The biography, life, and accomplishments of Carriejune Anne Bowlby
Carriejune Anne Bowlby is an American fitness model, influencer, and social media celebrity born on 7 February 1996 in New Jersey. With over 1.7 million followers on Instagram, she is one of the most sought-after personalities in the industry.
Below is a complete breakdown of Carriejune Anne Bowlby’s profile, stats, biography, training, and diet regimens.
Full Name: Carriejune Anne Bowlby
Weight
Height
Date Of Birth
125-135 lbs
5’4″
07/2/1996
Division
Era
Nationality
Fitness Model,
Social Media Celebrity
2010
American
Biography
Carriejune Anne Bowlby caught the fitness bug in her schooling years. She started her fitness journey in the 5th grade with track and field, gymnastics, and cheerleading.
Talking about her childhood, Carriejune revealed that her life revolved around fitness while growing up. She stunned everyone in her high school with her energy and flexibility.
On top of that, she did not limit herself to athletics. She took her fitness journey to the next level by persuading her mom to buy her a set of weights.
As time progressed and her physique improved, the social media star became obsessed with building more muscle and competing in fitness shows. To realize her goal, Carriejune started training at home with the basic equipment her mom bought her.
“I got my first set of 8lb weights and proceeded to have my mom buy me all of those workout equipment you see on the infomercials like shake weights, ab coasters, etc.” – Carrijune Anne Bowlby
In her junior year of high school, Carriejune realized she had outgrown her bare-bone home gym. The fitness model then decided she needed to join a gym to build the strong and muscular physique she had always wanted.
Finding a footing in the gym
After toiling hard in the gym for several months, Bowlby started seeing improvements in her strength and overall physique. She began posting photos on her social media profiles to share her progress and keep herself accountable.
Since starting her fitness journey, Bowlby has become a well-known fitness icon and professional model. Her engaging, informative, and motivating posts have inspired and helped many people begin their body transformations.
Carriejune arguably has one of the best washboard abs for a female fitness athlete. Besides, her quads and calves could put many Men’s Physique competitors to shame.
Carriejune Anne Bowlby has a loyal following on Instagram. Bowlby’s genuine and transparent approach keeps her fans coming back to her page for more.
Bowlby is inspired by the Brazilian fitness star and IFBB pro, Larissa Reis, and aspires to build a physique like her.
“My favorite female athlete is Larissa Reis! She was my first fitness inspiration, I love how feminine she looks with all the muscle she has!” – Carriejune Anne Bowlby
Bowlby is much more than a pretty face with a perfectly chiseled body. She is an entrepreneur and owns a clothing brand called Minibeast Apparel. Quite an apt name, we must say.
Training
Carriejune Anne Bowlby trains six days a week. She does not have a fixed rest day. Bowlby likes to take a day off from training when she feels her body needs more time to recover.
The social media icon follows straightforward workouts. She uses a similar rep range, weights, and sets for all her workouts.
Carriejune starts her workouts by performing 4 sets of 20-15 reps on the first exercise of the day. She likes to limit her rest duration to less than 30-seconds for the first lift.
After she is done with the first exercise, Carriejune moves onto heavy compound lifts, where she does 3-4 sets of 8-10 reps with around 60-seconds of rest between sets.
From there, Bowlby moves to the last part of her exercises where she does isolation lifts. For the isolation lifts, the Instagram star likes to do supersets with a rep range of around 15. She does around 3-4 sets of each exercise. She limits the rest duration to less than 45-seconds for the last part of her workout.
Carriejune’s Sample Training Routine:
Quad-focused Leg Day: Day 1
Back: Day 2
Shoulders: Day 3
Chest: Day 4
Glutes/Hamstring-focused Leg Day: Day 5
Arms: Day 6
Rest: Day 7
Nutrition
Carriejune follows the carb cycling technique when she needs to lean down for a show or a photo shoot. Carb cycling entails having two low-carb days followed by one high-carb day.
3/4 cup of oats and egg whites in the morning is the only constant on her diet plan whether she is bulking up or trying to lose body fat.
Supplements
Carriejune Anne Bowlby uses the following supplements:
Pre-workout: Helps her power through her workouts.
Whey protein: She relies on a whey protein supplement to improve her recovery process.
Fish Oil: Studies have shown that omega 3, found in fish oil is one of the best nutrients to improve your heart and joint health.
Multivitamin: A multivitamin supplement ensures that Carriejune is meeting her daily micronutrient needs.
Alexia Clark Profile & Stats
The biography, life, and accomplishments of Alexia Clark
Image via Instagram @alexia_clark
Alexia Clark is an American fitness model and social media celebrity born on 22 May 1990 in Arizona. With over 2.1 million followers on Instagram, she is one of the most-recognized fitness celebrities on the internet. Alexia is known as the ‘Queen of Workouts.’
Below is a complete breakdown of Alexia Clark’s profile, stats, biography, training, and diet regimens.
Full Name: Carriejune Anne Bowlby
Weight
Height
Date Of Birth
110-120 lbs
5’7″
22/05/1990
Division
Era
Nationality
Fitness Model,
Social Media Celebrity
2010
American
Image via Instagram @alexia_clark
Biography
Born and raised in Arizona, USA, Alexia had an active childhood. Growing up, she loved to exercise and was engaged in many sports. According to Clark, high school sports were an outlet for all of the competitive energy pent up inside her.
Her love for fitness grew immensely when she enrolled in Arizona State University to study marketing. Since she did not enjoy her degree, she spent most of her time working out in the gym and researching ways to improve her physique.
Fitness is like a cure-all drug for Alexia Clark. She believes working out every day helps boost her energy and outlook on life. Clark notices a negative impact on her mood every time she misses a workout.
Alexia started working at a marketing company after graduation. Although Clark landed a great job, she realized she had no passion for it. It was then she decided to follow her passion and left her job to become a personal trainer.
New Beginnings – Fitness Modelling
The Instagram celeb’s family and friends have always been supportive of her choices and decisions. Alexia reveals that she did not feel anxious or nervous while leaving her steady job to pursue a new career.
According to Clark, she grew up listening to self-improvement and motivational speakers on tape that her dad played for her and her two brothers in their car whenever they were driving.
From that point, it took her two years to sculpt her physique. Alexia Clark credits her family and friends as being the biggest influences on her. They encouraged her to succeed as a fitness model by pushing her to audition for numerous photoshoots.
Lo and behold, the ‘Queen of Workouts‘ got selected in the second audition she attended. Alexia Clark was featured on the cover page of a popular fitness magazine.
She then began appearing in commercials and ads for several popular brands and companies. Some of the most popular magazines she has appeared in include “Men’s Health Magazine” and “Good Morning America.”
Turning into a Social Media Star
In 2013, Clark started posting pictures and videos of her lifestyle and training on Instagram.
She was always trying new exercises and a combination of movements in her workout. Looking at her progress, people close to Alexia started asking her for fitness advice. Many did not live near her and could not train with her, so Clark started posting her workouts on social media.
According to Alexia, it started with just friends and family following her workouts, but over a short period it turned into thousands, and the thousands turned into two million people.
Alexia Clark’s Instagram profile is a goldmine for workouts, exercise, and nutrition tips.
Image via Instagram @alexia_clark
Training
Alexia Clark is a hardcore fitness athlete. She trains seven days a week. Yes, you read that right. She takes no days off.
Clarks mixes HIIT workouts with traditional CrossFit training, creating her own unique style of workouts.
Although Alexia trains every day and performs a lot of functional movements, she is not a fan of lifting heavy. Instead, she focuses on following a full range of motion and perfecting her form.
Alexia Clark Training Routine
The following is Alexia’s full-body circuit training workout for burning fat:
1. Circuit 1 – 3 rounds
Push-up: 10 reps
Jump Over: 10 reps
Bent-Over Row: 10 reps
Overhead Press: 10 reps
Squat: 10 reps
2. Circuit 2 – 3 rounds
Ball Toss: 10 reps
Dips: 10 reps
Kettlebell Swing into Press: 10 reps
Step-up: 10 reps
Plank Press: 10 reps
3. Circuit 3 – 3 rounds
Pull-up: 10 reps
TRX Row: 15 reps
Battle Ropes: 40 reps
Sit-up: 15 reps
Wall Walk: 20 reps
4. Circuit 4 – 3 rounds
Close-grip Pull-down: 10 reps
Single-Arm Lat Pull-down: 10 reps
Oblique Crunch: 10 reps
Cable Reverse Grip Row: 10 reps
Rear Delt Fly: 10 reps
Note: While doing the circuits, limit your rest duration to 45-60 seconds between rounds.
Not to mention, Alexia Clark does not do the same workout twice. She ensures she never hits a plateau by constantly including different training techniques, exercises, and styles into her workouts.
“Every day presents new challenges, and no two days go exactly the same. The same should apply to your fitness regimen, to keep it mindful.” – Alexia Clark
Training Advice from Alexia Clark
Here are a few training tips from the ‘Queen of Workouts’:
Consistency is key: According to Alexia, one of the biggest challenges she faced in the beginning was staying consistent with her training. She insists on making your fitness routine a habit.
Change is the only constant: Not only does changing her workouts consistently keep Alexia interested, but she also believes that it helps her yield the best results.
Make fitness a part of your lifestyle: An individual needs external motivation to train when they look at working out as a chore. Making your fitness routine a daily ritual will help you become the best version of yourself.
Be a part of a community: Being a part of a community can keep you accountable and give you a platform to share your journey. Alexia believes that training with friends and family helps create a healthy environment where everyone motivates each other. Clark has built a community of herself called the “Queen Team“.
Image via Instagram @alexia_clark
Nutrition
Alexia Clark follows a nutrient-rich whole food diet. She keeps her diet clean all year round and does not believe in eating cheat meals. The Instagram star likes to receive her nutrients from a variety of quality sources and does not limit herself to certain foods.
Alexia meets the majority of her daily calorie needs through protein and fiber-rich foods. Some of her go-to foods include chicken breast, egg whites, fish, feta cheese, and dark green veggies.
Alexia Clark’s Daily Meal Plan
When looking to shed body fat, Alexia’s diet includes:
Meal 1
Warm Lime Water: 1 glass
Egg Whites: 2
Oatmeal: 1 serving
Meal 2
Fruits: 1 serving
Meal 3
Vegetable Soup: 1 serving
Egg Sandwich: 1
Brown Rice: 1 serving
Fish: 1 serving
Meal 4
Fresh Fruit Juice: 1 glass
Vegetable Salad: 1 serving
Meal 5
Greek Salad: 1 serving
Feta Cheese: 1 serving
Soup: 1 serving
Image via Instagram @alexia_clark
Supplements
Alexia Clark uses the following supplements to improve her recovery and maintain her shredded physique throughout the year:
Fat Burner: A fat burner makes sure she is not storing excess body fat. An effective fat-burning supplement converts stored body fat into energy.
BCAA: Helps build muscle, decrease muscle fatigue and alleviate muscle soreness.
L-Glutamine: Helps muscle recovery, gut and immune function.
Kathy Drayton Profile & Stats
The biography, life, and accomplishments of Kathy Drayton
Kathy Drayton is former fitness model who transitioned into a celebrity trainer. With her knowledge of fitness and desire to inspire others, she continues her mission while maintaining a high social media presence.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Kathy Drayton
Weight
Height
Date Of Birth
115-125 lbs.
5’6”
09/07/1988
Profession
Era
Nationality
Fitness Model, Celebrity Trainer
2010
American
Biography
Kathy Drayton is a model and celebrity trainer from Alaska. Moving to Florida at some point in her younger adult life, she tried her hand at modeling, but was rejected. Instead of backing down, she took to the gym and found a true passion for fitness, only building herself back up into an absolute force.
She would eventually fall for Luther Freeman, and as a relationship unfolded, so too did the 30 Day Transformation program. Together, they work to inspire and help others lose weight and see their desired goals through handling online courses, food prep, and other aspects of health and fitness.
Now, with this program in full force and a massive following on social media, Kathy seeks to continue to inspire others so they too can see great gains and their desired goals become reality.
Training
Kathy Drayton is involved with the program 30 Day Transformation and while those workouts do remain private, until you pay to participate, Kathy isn’t shy about posting clips of workouts and different training routines. While she is constantly changing up her workouts, a few staples include squats, deadlifts, leg presses, leg curls, and select calf exercises. As a part of her process to tone and sculpt, she loves working her abs, legs, and glutes for only the best results.
Nutrition
Like all of those shredded trainers and models we love, Kathy takes her nutrition incredibly serious. Eating only whole foods and watching her nutrient intake closely, she ensures that her diet is clean and able to help her produce only the best gains. Foods like lean meats, fish, rice, sweet potato, and almonds are some staples to make sure she hits her balance of macronutrients.
Supplementation
Supplements are important for us given that they can kickstart our gains. While Kathy uses her own supplements of choice, looking to certain ones for us can help immensely. A fat burner is that supplement you need to shred and sculpt for it will boost your metabolism to burn more calories, move stored fat so you can burn it away as fuel, and suppress your appetite so you don’t feel the need to snack. Ultimately, a fat burner is a great product to aid in all things weight loss.
Alondra Chatman Profile & Stats
The biography, life, and accomplishments of Alondra Chatman
Alondra Chatman is an African American professional INBA PNBA Figure professional natural bodybuilder born on June 20, 1974. She’s the reigning 2x Figure open Natural Olympia champ and an INBA PNBA Hall of Fame Inductee. She was also nominated for the Award of Excellence to end 2021.
Moreover, she was the first woman to sign a multi-media contract with Generation Iron, the INBA PNBA, and Iron Man Magazine.
Below is a complete breakdown of Alondra Chatman’s profile, stats, biography, training, and diet regimen.
Full Name: Brandon Lirio
Weight
Height
Date Of Birth
134-140 lbs
5’6″
6/20/1974
Division
Era
Nationality
Figure
2010
African American
Biography
Image via Instagram @alondra_figure_pro
On June 20, 1974, Alondra Chatman was born in Palo Alto, CA. Chatman’s transition to natural bodybuilding comes from an athletic background. She was quick to join sports growing up – from elementary school through college. Although, she didn’t start lifting weights until her first year of college as a volleyball player. When training with her volleyball coach, she fell in love with weight training.
Her experience lifting as a collegiate athlete led her down her career path. Alondra Chatman started personal training and eventually opened up her gym after graduating. As a former athlete, bodybuilding sparked her interest after seeing her friend compete in the Figure division. She was drawn to the idea of pushing your body to the next level.
The first show Alondra Chatman competed in was with the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA). As a competitor who didn’t want to take PEDs, she appreciated that the INBA PNBA league drug tests their athletes who abide by the strictest drug testing standards for professional athletes – World Anti-Doping Agency (WADA). She liked how this leveled the playing field for natural athletes.
Competition History
Below is an overview of Alondra Chatman’s competition history.
2021 Natural Olympia Pro Open Figure – 1st
2019 Natural Olympia Pro Open Figure – 1st
2019 PNBA Muscle Beach Pro Open Figure – 1st
2019 PNBA World Championship Pro Open Figure – 2nd
2018 Natural Olympia Pro Open Figure – 4th
2018 PNBA Zeus Classic Pro Open Figure – 1st
2013 PNBA Silver & Black Pro Open Bikini – 2nd
2012 NPC Emerald Cup Open Figure – 6th
2012 NPC Governor’s Cup Open Figure – 6th
2010 NPC San Francisco Open Figure D & Overall Masters – 1st
2010 INBA Silver & Black Overall Open Figure – 1st
Alondra Chatman’s Training
Alondra Chatman’s training plan consists of a five-day split routine laid out below.
Day 1 – Legs – Quad Focus
Day 2 – Chest, Back & Biceps
Day 3 – Shoulders & Triceps
Day 4 – Legs – Hamstring & Glute Focus
Day 5 – Upper Body Combo
Alondra Chatman’s favorite workouts in a written statement:
Barbell Squat: all the variations. I love pushing heavy weight and using differing foot positions to target the quads, glutes and hamstrings in different ways.
RDL: I like both dumbbell and barbell Romanian Deadlifts to target hamstrings which are essential for properly balanced leg development.
Cable Shoulder Raise: Lat Raise, Front Raise, Rear Delts, etc. i [sic] like to use the cables for a shoulder day finisher. The cables are great for isolating and fine tuning [sic].
https://www.instagram.com/p/CZaMxb-vrdQ/?utm_source=ig_web_copy_link
Nutrition
According to Alondra Chatman, she keeps her nutrition the same during the prep for most of the season. But she’ll make adjustments approximately four weeks out from the competition to ensure she’s “lean and dry for the stage.” Chatman stated, “I use Premier Research Labs for most of my supplements – Multivitamins, BCAAs, Digestive Enzymes and So Lean & So Clean Plant-Bases Protein.”
In-Season Meals
Meal 1: 2/3 cup oatmeal, 2 oz. turkey
Meal 2: 4 oz. turkey, 4 oz. rice
Meal 3: 4 oz. turkey or white fish, 4 oz. potato or rice, 1 cup green veggies
Meal 4: 2 scoops protein in water, 1 whole fruit w/ 1 tbsp flax seed
Meal 5: 4 oz. turkey or beef, 4 oz. potato or rice, 1 cup green veggies
*Note: She may snack on carrots and hummus or beef jerky.
Alondra Chatman is more flexible with her diet during the off-season and consumes more fruit and treats. However, Chatman declared, “I don’t drink alcohol at all.”
Personal Life
When Alondra Chatman isn’t prepping for being under the bright lights, she runs The Inner Athlete, where she says, “I train people for overall better health fitness as well as coach a team of bodybuilding athletes to the stage.” She’s been running this business for the past 16 years in San Leandro, CA.
Outside of natural bodybuilding and fitness, Chatman is a woman of God, who enjoys spending time at church, traveling, watching movies, and traveling with her family – she’s a wife and mother of two teenagers.
Kessia Mirellys Profile & Stats
The biography, life, and accomplishments of Kessia Mirellys
Kessia Mirellys is an American IFBB Wellness professional athlete. Her jaw-dropping physique and imposing onstage presence are earning her fans across the globe. With her healthy lifestyle and strict training regimen, Mirellys wants to inspire other women to achieve their dream physiques.
Below is a complete breakdown of Kessia Mirellys’ profile, stats, biography, training, and diet regimens.
Full Name: Kessia Mirellys
Weight
Height
Nationality
135-145 lbs
5’6″
American
Division
Era
Fitness Model, Wellness Athlete
2010
Biography
We want you to stop what you are doing, get up, walk to your closest mirror, and repeat after us, “Mirror, mirror on the wall, who has the most shredded legs of them all?”
If your mirror is as honest as the one on the Evil Queen’s wall, it will show you Kessia Mirellys‘ latest Instagram photo.
Kessia has thick legs and a shredded upper body, a combination that can put many male fitness Instagram celebrities to shame.
Mirellys started her fitness career in the fitness division but switched to the Wellness division when it was introduced and started gaining traction.
In the fitness industry, Kessia is usually regarded as the girl with the most sculpted abs.
Mirellys is a proponent of lifting weights and eating healthy. She wants to put to rest the myth that pumping iron can make women look bulky and manly.
On being asked about her idols and influences, Kessia responds that she is not motivated by any individual in the fitness industry. Instead, she is inspired by her family, more so her father.
Kessia’s father has been her biggest inspiration. He not only initiated her in fitness at the age of five but has also been her biggest and most reliable support system ever since.
Mirellys’ father woke her up every morning at 04:30 to ensure she never missed a training session. On top of that, Kessia draws inspiration from her two-time cancer survivor brother.
Training
The Puerto Rican fitness star’s training style has evolved over the years. At the start of her fitness journey, Kessia Mirellys focused on basic movements like squat, push-up, pull-up, and chest press to carve her dream physique.
However, her training methods changed drastically as she started working with professional trainers. Under the guidance of her trainers, Kessia started using a combination of isolation and compound lifts and advanced training techniques to develop a stage-worthy physique.
Mirellys’ hard work in the gym and discipline with her diet paid off as she began noticing substantial progress in her physique.
Some of Kessia Mirellys’ favorite exercises include weighted farmer carry, overhead straight arm extension for the chest and lateral muscles, and hanging leg raise for a shredded midriff.
Kessia Mirellys’ Favorite Type of Workouts
Mirellys keeps her muscles guessing by switching her workouts constantly. By shuffling between lifting heavy weights to build muscle mass and doing plyometrics such as jumping squat, box jump, and explosive push-up, Kessia makes sure she does not hit a plateau.
According to the Wellness athlete, her training style helps keep her body ‘tight‘ and in shape. Kessia has been doing plyometrics ever since she was a child, and in her own words she says; “I’ll probably be doing them for the rest of my life”.
Kessia Mirellys’ Favorite Core Exercises
If you could not tell by her washboard abs, Kessia is a fan of core exercises. She favors exercises that engage her entire core throughout the exercise. Some of these movements include leg raises and crunches.
While performing core movements, Kessia does not allow her muscles to relax. She does not lockout at the top or bottom of an exercise. She likes to keep constant tension on her target muscles throughout an exercise.
Workout Structure
The fitness model likes to start her workouts with heavy compound movements. Performing multi-joint lifts at the beginning allows her to power through lifts like squat, deadlift, bench press while she is fresh. It is also an effective way of burning excess stored body fat.
Doing compound movement later in the workout when you are fatigued is not as effective since you are not at 100%.
After completing compound exercises, Kessia then moves onto isolation lifts to annihilate her muscles. These exercises help her develop her muscle conditioning and striations.
Kessia Mirellys Workout Routine
Here is the IFBB Pro’s workout regimen to carve the physique of your dreams:
Back & Abs
Pull-up: 4 sets to failure
Lat Pull-down: 4 sets of 10-12 reps
Single-Arm Machine Row: 4 sets of 10-12 reps
Cable Row: 4 sets of 10-12 reps
Straight-Arm Rope Lat Pulldown: 4 sets of 10-12 reps
Barbell Row: 4 sets of 10-12 reps
Hanging Leg Raise: 4 sets to failure
Decline Bench Resistance Band Crunch: 4 sets to failure
Cable Crunch: 4 sets to failure
Hamstrings and Glutes
Warmup:
Resistance Band Air Squat: 1 set of 12-15 reps
Resistance Band Kick-back: 1 set of 12-15 reps
Workout:
Lying Leg Curl: 4 sets of 10-12 reps
Stiff Leg Deadlift on Hack Squat: 4 sets of 10-12 reps
Sumo Deadlift: 4 sets of 10-12 reps
Smith Machine Single-Leg Lunge: 4 sets of 10-12 reps
Smith Machine Stiff Leg Deadlift: 4 sets of 10-12 reps
One-Leg Hip Thrust with Dumbbell: 2 sets of 10-12 reps
Cable Kick Back on Bench: 2 sets of 10-12 reps
Shoulders
Dumbbell Shoulder Press: 4 sets of 10-12 reps
One-Arm Side Lateral Raise: 4 sets of 10-12 reps (each side)
Dumbbell Front Raise: 4 sets of 10-12 reps
Alternating Machine Lateral Raise: 4 sets of 10-12 reps
Cable Rear Delt Fly: 4 sets of 10-12 reps