We chat to fitness model, trainer and gym owner and WH&F February 2016 cover model Holly Barker about her typical 7 day workout routine.
I am active seven days a week. I am currently lifting five days a week and performing some type of cardio seven days a week.
Monday – Hamstrings
Stiff-leg deadlift, German volume set 20 warm-up with bar, 10 sets of 10
Lying hamstring curl, 4 sets of 12 to 15
Sumo squats w/ Olympic bar, 4 sets of 12 to 15
Single-leg deadlift w/dumbbell, 4 sets of 12 to 15 (each leg)
Tuesday – Posterior Upper Body
Pre-exhaust wide grip pull-up, 3 sets of 8
Seated row, 4 sets of 15
Bent-over Olympic bar row x 20 (warm up with bar, weight up to 6 rep max, 4 reps at 6 rep max)
One-arm dumbbell row, 4 sets of 10 (each side)
Wednesday – Quads/Glutes
Lying glute bridge at Smith machine, German volume set, 10 sets of 10
Kick-backs, 4 sets of 10
Squats, 3 sets to failure
Front squat, 4 sets of 10
Plyo box step-ups (hold dumbbell in one hand and step up to the alternate side), 3 sets of 20 (each leg)
Seated leg extension, 2 sets of 5 quick, 5 resisted, 5 quick + 2 strip set
Thursday – Anterior Upper Body
Dumbbell hammer curl, 4 sets of 10
Cable lateral raise, 4 sets of 10
Ropes, 4 x 30 seconds
Straight bar cable bicep curl, 4 sets of 12
Seated press, 4 sets of 8
Javelin press, 3 sets to failure
Friday – Total Body Fitness Challenge (free iPhone app)
This finishes the week with a cardio blast. It is a free app and it populates exercises with demonstrations and how-to photos, and times you while you perform each move. The hard level challenges you with 10 exercises, starting with 100 down to 10 with a 10-minute finisher and the easy option challenges you to 50 repetitions of an exercise, moving down to 10 with a five-minute finisher. It ensures that I have a stimulated, intense session without having to think of what I should do or what comes next.
Monday through Sunday – Cardio
Walk the dog, hike, run, bike or whatever I feel like!
NEXT: Wanted to workout and not sure what’s the best program for you? Choose the right program suited to your goals.
Spinach Ravioli with Zucchini Ribbons
For this light vegetarian ravioli recipe, we combine gorgeous long ribbons of zucchini with spinach-and-cheese-stuffed ravioli and a light cream sauce for a satisfying vegetarian pasta dinner.