Fitness 360: Chassidy Smothers, Best Body Training

To win on stage you have to train hard and train smart. Learn how Chassidy uses weights and cardio to build a winning physique!

This is the program Chassidy engineered to win the 2014 BodySpace Spokesmodel contest. Clearly, it works! Now that she is the champion and a personal trainer, she has to work hard to maintain her great physique.

Of course she lifts, but she's not afraid to burn calories doing cardio. If you want to be lean, you have to work for it. Lift, run, and live well!

Chassidy Smothers Fitness 360
Watch The Video - 9:04

Training To Improve

If you are terrified of the treadmill, meeting your fitness goal might be more of a challenge. Chassidy has no such qualms. She spends at least half an hour on cardio six days per week and still completes her weightlifting.

"I like to focus on where I actually need improvement," says Chassidy. "Everything else is secondary. I like to feel every single rep. My lower body is a little bigger, so I like to keep my weights lighter and do reps in the 20-25 range."

As part of her goal, she wants to help change women's minds about fitness and weightlifting. "Most women think they're going to get huge if they lift heavy weights," Smothers says. "Learning that I wouldn't was an extreme shock for me. I started going heavy and my body started altering in a way I wanted it to be altered."

Chassidy loves to run, but has trouble with both her knees. "I'm definitely not anti-cardio," she says. "I run as much as I can, then I'll get on the elliptical. I am anti-stairmaster, though. It's the devil. Sometimes I like to do sprints and interval training and at other times, steady-state. I choose steady-state more for the mental aspect, where I can just zone out and think about my goals."

I like to feel every single rep. My lower body is a little bigger, so I like to keep my weights lighter and do reps in the 20-25 range.

Chassidy's Training Regimen

Day 1: lower body
1

Leg Extensions

3 sets of 20 reps, rest 60-90 seconds between sets
Leg Extensions Leg Extensions

2

Barbell Squat

5 sets of 8-12 reps, rest 60-90 seconds between sets
Barbell Squat Barbell Squat

3

Leg Press

4 sets of 25 reps, rest 60-90 seconds between sets
Leg Press Leg Press

4

Stiff-Legged Barbell Deadlift

4 sets of 15 reps, rest 60-90 seconds between sets
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

Superset
5

Thigh Abductor

4 sets of 15 reps
Thigh Abductor Thigh Abductor

Thigh Abductor

4 sets of 15 reps, rest 60-90 seconds between sets
Thigh Abductor Thigh Abductor

6

Lying Leg Curls

4 sets of 25 reps
Lying Leg Curls Lying Leg Curls

7

Running, Treadmill

30 minutes steady-state
Running, Treadmill Running, Treadmill

Day 2: upper body
1

Bench Dips

3 sets of 15 reps, rest 60-90 seconds between sets
Bench Dips Bench Dips

Superset
2

Standing Military Press

4 sets of 12 reps
Standing Military Press Standing Military Press

Side Lateral Raise

4 sets of 12 reps, rest 60-90 seconds between sets
Side Lateral Raise Side Lateral Raise

triset
3
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

Leverage High Row

4 sets of 12 reps
Leverage High Row Leverage High Row

Leverage Iso Row

4 sets of 12 reps, rest 60-90 seconds between sets
Leverage Iso Row Leverage Iso Row

Superset
4

Tricep Dumbbell Kickback

4 sets of 12 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

Triceps Pushdown - Rope Attachment

4 sets of 12 reps, rest 60-90 seconds between sets
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

Superset
5
Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment

Preacher Curl

4 sets of 12 reps, rest 60-90 seconds between sets
Preacher Curl Preacher Curl

6

Running, Treadmill

30 minutes steady-state
Running, Treadmill Running, Treadmill

Day 3: lower body
1

Box Jump (Multiple Response)

6 sets of 10 reps, rest 60-90 seconds between sets
Box Jump (Multiple Response) Box Jump (Multiple Response)

2

Jump Lunge To Feet Jack

3 sets of 20 reps, rest 60-90 seconds between sets
Jump Lunge To Feet Jack Jump Lunge To Feet Jack

Superset
3

One-Legged Cable Kickback

5 sets of 15 reps
One-Legged Cable Kickback One-Legged Cable Kickback

Smith Machine Stiff-Legged Deadlift

5 sets of 15 reps, rest 60-90 seconds between sets
Smith Machine Stiff-Legged Deadlift Smith Machine Stiff-Legged Deadlift

4

One-Legged Cable Kickback

4 sets of 20 reps, rest 60-90 seconds between sets
One-Legged Cable Kickback One-Legged Cable Kickback

5

Barbell Hip Thrust

4 sets of 12 reps, rest 60-90 seconds between sets
Barbell Hip Thrust Barbell Hip Thrust

6

Running, Treadmill

30 minutes steady-state
Running, Treadmill Running, Treadmill

Day 4: upper body
1

Pullups

3 sets of 15 reps, rest 60-90 seconds between sets
Pullups Pullups

Superset
2

Wide-Grip Lat Pulldown

4 sets of 12 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Seated Cable Rows

4 sets of 12 reps, rest 60-90 seconds between sets
Seated Cable Rows Seated Cable Rows

Superset
3

Upright Barbell Row

4 sets of 12 reps
Upright Barbell Row Upright Barbell Row

Barbell Front Raise

4 sets of 12 reps, rest 60-90 seconds between sets
Barbell Front Raise Barbell Front Raise

Superset
4

EZ-Bar Skullcrusher

4 sets of 12 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

Triceps Pushdown

4 sets of 12 reps, rest 60-90 seconds between sets
Triceps Pushdown Triceps Pushdown

Superset
5
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

Barbell Curl

4 sets of 12 reps, rest 60-90 seconds between sets
Barbell Curl Barbell Curl

6

Running, Treadmill

30 minutes steady-state
Running, Treadmill Running, Treadmill

Day 5: lower body
1

Seated Leg Curl

3 sets of 20 reps, rest 60-90 seconds between sets
Seated Leg Curl Seated Leg Curl

2

Barbell Squat

4 sets of 15 reps, rest 60-90 seconds between sets
Barbell Squat Barbell Squat

3

Barbell Hip Thrust

4 sets of 12 reps, rest 60-90 seconds between sets
Barbell Hip Thrust Barbell Hip Thrust

4

Stiff-Legged Barbell Deadlift

5 sets of 12 reps, rest 60-90 seconds between sets
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

Superset
5

Dumbbell Step Ups

3 sets of 15 reps
Dumbbell Step Ups Dumbbell Step Ups

Dumbbell Squat

3 sets of 15 reps, rest 60-90 seconds between sets
Dumbbell Squat Dumbbell Squat

6

One-Legged Cable Kickback

4 sets of 25 reps, rest 60-90 seconds between sets
One-Legged Cable Kickback One-Legged Cable Kickback

7

Running, Treadmill

30 minutes steady-state
Running, Treadmill Running, Treadmill

Day 6: cardio
Day 7: rest

Chassidy Smothers Fitness 360