trish stratus: make me a model

Make Me a Model: Training Women to Look Like Models

Cardio alone will not help women control bodyfat., they need to do some form of weight resistance as well. This will increase your body's muscle mass which will raise your metabolism-the rate the body burns calories.

Most models don't want large muscles but shapely bodies with muscle tone. For most models their trouble area lies in their waist, hips, thighs and buttocks. Models need a program that increases fat-burning muscle mass, decreases overall bodyfat and build shapely, flowing lines.

This is a bodysculpting program that is different from bodybuilding. It is designed to help women achieve full, toned muscle, low overall bodyfat and control over the female tendency to store fat in the hips and thighs.

This program will not create the muscular size and growth often associated with bodybuilding and weight training. This workout is the Circuit system of resistance training. Circuit training refers to a method of exercising in which the individual completes one set of one exercise and then moves quickly onto the next exercise with almost no rest. The routine works the lower body 5-6 times a week and the upper body 2-3 times.

The objective is to keep training the legs and hips, in order to achieve the female proportions most models desire. This system replaces isolation movements with compound movements, which place less stress on the ligaments and tendons, allowing the exerciser to perform them more frequently without risk of injury.

Lower and Upper Body RoutineThe lunge is "The Queen of exercises" for the lower body of women. The advantage the lunge has over the squat is that it works the gluteus maximus through the entire range of motion. In terms of body shaping-the greater the stretch, the better the butt.

Lower Body "SHE'S GOT LEGS" LUNGING Program

" We'll start with doing 3 sets of 10-20 reps each lunge exercise.

The lunges are done with a long enough stride that you have to explode back. to the start position or you lose your balance. " One-two minutes rest between exercise cycles, exercises are done non-stop from one to the next.

* Number of sets and reps depends on the level you are at, always start out easy and work your way up.

Work up to doing 20 reps each set.

" Then we do 3 sets of 20, 15, 10 reps.

" Our final goal is to do 3 sets of 20 reps.

Always keep your head up, shoulders back, chest out and back straight.

Never allow your knee to touch the floor.

Stay in line, your standing thigh and knee should always line up with your foot.

Do not sacrifice form for increased number of reps; you want long & lean muscles.

This will lead to the new owner of the title of the song "SHE'S GOT LEGS"

Reverse the order of the lunges at next workout.

10 minute warm-up on treadmill

LUNGING CYCLE (Non-stop from one exercise into the next until you've done all four)

Exercise (Quad Sets) Sets Reps

Forward * 1- 3 10-20

Reverse

10:00 O'clock & 2:00 O'clock Plie

Full Upper Body Model Superset Program

a. Warm up with 50% of working weight by doing 1-2 sets of 15 reps for first exercise of each muscle group. Do this through entire program.

b. 1-2 minute rest between sets. Unless stated otherwise.

c. 2 second count on positive and negative of lift.

d. A super set is a set where you do both exercises before you rest for two minutes, than repeat for the number of sets to be done.

e. Correct form is more important than the amount of weight used.

f. This program is a basic design. Personalize it to your body type and needs.

Exercise Sets Reps

Front & back lat pulldowns (alternate) 3 x 15-10

Pec deck machine Superset 2 x 15-10

Rear delts machine 2 x 15-10

Arnold press Superset 3 x 15-10

Upright rows & Bench pullovers right into close grip bench press (alternating) 2 x 15-10 each

Seated triceps press Superset 2 x 15-10

Alternate bicep curl
Hyper-extensions (Hold for 5 seconds at top squeezing your glutes) 2 x Failure

Hanging knee ups or Roman chair Superset 2 x 25-15

Bench knee ups 2 x 50-25

Alternate knee crunches 1 x Failure

This is just a starting point, you can make adjustments to personalize the program!