The cardio sessions in both the a.m. and p.m. are performed for 60 minutes each. I prefer high-impact aerobics, the elliptical machine, and/or the treadmill set at a high incline and a moderate speed for fast walking. I practice my fitness stage routine for about an hour and a half, three days per week. I choreograph all of my routines myself, but I do seek the advice of my gymnastic coach and my former dance teacher who is also a professional choreographer.
The workouts for the quads, hamstrings, glutes, calves and abs once again follow that of the bodybuilding workouts listed below in the "Bodybuilding and Pre-Contest" training section.
I may, however, drop the weight and increase the number of repetitions. I also often shorten the amount of rest time in between sets from 60 seconds in the off-season, to a mere 20-30 seconds pre-contest. The rest of the body part workouts are as follows:
|Monday||Cardio (a.m.) / Abs / Back / Bis / Cardio (p.m.)|
|Tuesday||Cardio (a.m.) / Abs / Quads / Calves / Cardio (p.m.)|
|Wednesday||Cardio (a.m.) / Abs / Chest / Shoulders / Tris / Cardio (p.m.)|
|Thursday||Cardio (a.m.) / Abs / Hamstrings / Calves / Glutes / Cardio (p.m.)|
|Friday||Cardio (a.m.) / Abs / Routine / Cardio (p.m.)|
|Saturday||Cardio (a.m.) / Abs / Routine / Cardio (p.m.)|
|Sunday||Cardio (a.m.) / Abs / Routine / Cardio (p.m.)|
Wide-arm pull-ups - 4x15
Dumbbell rows (each arm) - 4x15
Wide grip pull-downs to the front - 4x15
Straight arm pull-downs to the front - 4x15
Hyperextensions - 4x15
Back exercises are followed by ten minutes of stretching for the lats and the lower back.
Preacher machine curls - 4x15
Standing E-Z bar curls - 4x15
Concentration curls (each arm) - 4x15
Incline dumbbell press - 4x15
Incline dumbbell flys - 4x15
Cable cross-overs - 4x15
Wide-arm push-ups - 4 to failure
Dumbbell shoulder press - 4x25
Double drop sets of side lat raises 15 reps heavy, 15 reps light - 4x15x2
Cable push-downs - 4x15
Dumbbell kick-backs - 4x20
Dips, close arm - 4 to failure
For a more in depth look at Bethany's pre-contest training, click here, or go to: http://www.bethanyhowlett.com/training/bb_pre.asp!