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Congratulations:
Before we get to the exercises I want to congratulate Kerry for rockin' it at the Bikini Nationals a few weeks ago. Kerry was featured doing the glute exercises last month (below) in the videos the last time I send you and email. One of the most energetic competitors you'll ever meet. Kerry trains and diets as hard as any competitors (figure or bodybuilding) I've ever trained.

A lot of women ask me about the difference in training and diet regimens that figure competitors and figure competitors follow in preparation for a show. I'm going to let you in on a secret - they follow the same diet and workout right alonside each other! The only difference is that the bikini competitors stop dieting when they reach their goal ...and figure competitors keep going until they are leaner.

The off-season is different because the figure competitors usually want to build more size. Sometime bikini competitors will work on size also.... the others just try to maintain their muscle.

I go into a little more detail about training figure competitors and bikini competitors together at my other blog: https://figurecompetitor.wordpress.com/



EXERCISES

Working the upper and lower body together is the BEST way to burn fat with resistance
exercises below are a few of the many combinations we use.
Try to perform the next two exercises back to back without resting
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This is a great exercise for shoulders and glutes/thighs. You can use dumbbells or even small plates (like in the video).
In this video Shrell is performing 8 lunges w/lateral raises on one leg and then switches to the other leg. After working both legs, she performs a set of shoulder presses with the weights. Use lighter weights because they will get heavier after a few sets. Figure competitors need shoulders that stick out from the sides. The lateral raise combined with the the shoulder press is a great way for a figure competitor to focus on the side (lateral) delotoid muscle.

1 cycle: (lunge/laterals with both legs + 1 set of shoulder presses).

Perform 4 cycles of:
lunge laterals for 10 reps with each leg + 15 shoulder presses (one cycle)
 - do these 4 cycles non-stop
 - use your legs as little as possible during the shoulder press, focus on just working the shoulders
 - the dumbbells you use will seem like a 100lbs by the last set
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Here is another exercise that will work upper and lower body. I call it the Squat Hold Curl. It's tougher than it looks. The key is the squat position - don't cheat by not squatting far enough. You should squat far enough so that your elbows rest on the inside of your thighs. I often put this exercises in between jump squats
example: Jump squats X 15 reps + Squat hold curl X 25 reps + Jump squats x 15 reps + Squat hold curls X 25 reps etc......
 


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