Alicia Harris Fitness 360: Training

Alicia Harris implements various training styles to carve a figure worthy of a pro card. Find out how this IFBB competitor uses her athletic background as the foundation of her training.

As an IFBB Figure Pro, Alicia has to take her training seriously. She uses various training techniques to escape boredom and keep her body guessing. "I'm always working to better myself," says Alicia. "I never plateau because I always have things to change."

Alicia likes doing circuit training with dynamic movements. She also likes to incorporate the sled, heavy weights, and some CrossFit-type movements. "I like to work as an athlete and do more functional lifts," she explains. "It's great for my mind and my body." Her intense workouts keep her heart rate up and the body fat off.

Alicia Harris Fit 360
Watch The Video - 11:22

It's Always Training Season

Because she does so many shows, Alicia doesn't have much of an off-season. "I think it's good to stay in shape and be close to how I look on stage," she says. "That way, it's not so hard when I start training for my next show." She likes to take two or three weeks off after a few shows to give her body a break, but you won't see her swear off training or healthy eating completely.

When she's training for a show, however, her rest days look a little different. Alicia doesn't spend the rest day lying on the couch and watching television; she stays active. "I don't go to the gym, but I do some fun walking," she says. "I'll go to the mall and walk fast. I make sure to get my heart rate up."

"You just have to get up and go. Change it up, believe in yourself, and go. It's worth it."

She competes often, trains hard, and stays pretty lean year-round. It might be difficult to imagine how she stays motivated year after year, but she'll tell you, "You just have to get up and go. Change it up, believe in yourself, and go. It's worth it."

Alicia's Training Regimen

Day 1: Cardio/Chest/Shoulders
Shoulder Circuit: 3 sets
Day 2: Track Workout
  • Jogging-Treadmill Jogging-Treadmill Sprints
    4 rounds of 400-meter
Day 3: Back
Day 4: Biceps/Triceps/Calves
Day 5: Cardio
  • Elliptical Trainer Elliptical Trainer Cardio
    45-60 min
Day 6: Legs
Day 7: Rest