Amanda Latona Fitness 360: Training

Follow Amanda Latona's high-octane training regimen to build a stage-worthy bikini physique!

Amanda Latona fell in love with training early in her pop career. Her managers wanted her to look better on stage and screen, so Amanda hit the gym, realized who she wanted to become, and trained to transform. When she switched from pop to bikini, Amanda began her fitness career in earnest. Follow her training regimen and see how she's become one of the world's best!

Amanda Latona Fitness 360
Watch the video: 13:18


Amanda's Training Philosophy

Keep the body guessing!

I love training. I have been reading everything I can get my hands on since I was 18-years-old, and I love acquiring knowledge. I always perform a variety of training styles and techniques in my workouts. I go between heavy lifting days,
light days, and moderate days. I incorporate techniques like supersets, tri-sets, giant
sets, dropsets, rest pauses, pyramids, negatives, and circuits.

Whatever I do keeps my body guessing, and keeps it very fun for me. For cardio, I do between 3-to-5 days per week, depending on if I'm competing. I do not believe in doing hours of cardio. I keep my cardio duration shorter and rely on HIIT. I believe in lifting and clean eating instead of endless cardio. This is what has worked for me.

I never do the same workout. I keep a log and always change my exercises. I start each workout with a compound exercise to allow me to go heavier.

Amanda's Training Regimen

Monday (Mid-Day): Legs, Heavy!
1

Leg Press

4 sets of 10-12 reps
Leg Press Leg Press

2

Barbell Lunge (shown with barbell)

4 sets of 10-12 reps
Barbell Lunge Barbell Lunge

3

One-Legged Cable Kickback

4 sets of 10-12 reps
One-Legged Cable Kickback One-Legged Cable Kickback

4

Leg Extensions

4 sets of 15 reps
Leg Extensions Leg Extensions

5

Seated Leg Curl

4 sets of 15 reps
Seated Leg Curl Seated Leg Curl

6

Thigh Abductor

4-5 sets of 10-15 reps
Thigh Abductor Thigh Abductor

Tuesday (Mid-Day): Shoulders/Triceps
1

Standing Military Press

4 sets of 8-12 reps
Standing Military Press Standing Military Press

2

Front Cable Raise

4 sets of 10-12 reps
Front Cable Raise Front Cable Raise

3

Cable Seated Lateral Raise

4 sets of 10-15 reps
Cable Seated Lateral Raise Cable Seated Lateral Raise

4

Reverse Machine Flyes

4 sets of 12-15 reps
Reverse Machine Flyes Reverse Machine Flyes

5
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

Superset
6

Close-Grip Barbell Bench Press

3 sets of 12-15 reps
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

7

Lying Triceps Press

3 sets of 12-15 reps
Lying Triceps Press Lying Triceps Press

8
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

Wednesday: Cardio Only
Thursday: Legs (High Rep/Plyos)
Superset
1

Dumbbell Lunges

3 sets of 15-20 reps
Dumbbell Lunges Dumbbell Lunges

2

Barbell Step Ups

3 sets of 15-20 reps
Barbell Step Ups Barbell Step Ups

3

Scissors Jump

1 set of 15 reps
Scissors Jump Scissors Jump

4

Front Box Jump

1 set of 20 reps
Front Box Jump Front Box Jump

Superset
5

Dumbbell Squat

3 sets of 15-20 reps
Dumbbell Squat Dumbbell Squat

6

Stiff-Legged Barbell Deadlift

3 sets of 15-20 reps
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

Friday: Back/Biceps
1

Machine-Assisted Pull-Up

3 sets of 12 reps
Machine-Assisted Pull-Up Machine-Assisted Pull-Up

2

Wide-Grip Lat Pulldown

3 sets of 15 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Superset
3

Seated Cable Rows

3 sets of 15 reps
Seated Cable Rows Seated Cable Rows

4

One-Arm Dumbbell Row

3 sets of 15 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

5

Dumbbell Bicep Curl

3 sets of 12 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

6

Preacher Curl

2 sets of 10 reps
Preacher Curl Preacher Curl

Saturday: Cardio Only
Sunday: Off

Amanda Latona Fitness 360