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Training Tips
Over time I will add more exercises, but if you have any questions, please email at
Abs, Beautiful Abs
The Key to a well defined abdominal region is 80% nutrition -- yes, what we eat most of the time affects the way we look -- and 20% cardiovascular, heart-pumping exercise (along with rest and recovery).
I train my abs every other day for 20 minutes. My favorite exercise is the bicycle twist, but I perform 4 to 6 different types of exercises in one giant set, which includes decline ab crunches followed by reverse crunches into a bicycle twist into V-sit ups -- and depending on how I feel -- hanging leg raises and medicine ball crunches. For each type of ab exercise I perform 3-4 sets of 20 reps, except for the bicycle twists, which I do for 50 reps per set.
Back
My back is one of my best body parts. I love to perform 4 different exercises on back day:
* lateral pull-downs (wide grip)
* bent-over barbell rows
* one-arm dumbbell rows
* chin-ups
On the following week I will do super sets:
* chin-ups and T-Bar row
* low cable rows (wide grip) and bent-over barbell rows
* one-arm dumb bell rows and hyperextensions
Glutes
I am rather obsessed with this ;). During the pre-contest training phase, my favorite exercises for glutes are:
* cable kick-backs
* dumbbell deep squats (wide stance)
* hip lifts on a medicine ball
Legs
I love to do stadium workouts -- running up stadium steps for 15 minutes is a great way to lean out my legs. I also perform suicide runs 10 meters to a full-out 100 meters on the track.
My program also includes hurdle jumps, running the bleachers, and doing walking lunges for a 100 meters non-stop. I finish with ten 20 meter suicides. The rest period is the drive back to the gym.
Upon arriving at the gym, I continue my leg workout by performing plyometrics:
* bench jumps, 10 times
* tuck jumps, 10 times
* straddle jumps, 5 times
In addition, I may super set my leg workout, doing some of the following combinations (but not all during the same leg workout):
* squats (Smith machine) with leg press
* barbell lunges with leg extensions
OR
* regular squats with jump lunge, jump lunge, jump squat
* leg extensions with agility ladder drills
© 2007 Karen Williams ::