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 - 09:04



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
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Day 2: Upper Body
    • Bench Dips Bench Dips Bench Dips
      3 sets of 15 reps, rest 60-90 seconds between sets
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  • Running Running Running
    30 minutes (15 minutes of sprints, 15 minutes of steady-state)


Day 3: Lower Body
    • Box Jump Squat Box Jump Squat Box Jump Squat
      6 sets of 10 reps, rest 60-90 seconds between sets
    • Lunge Jump Lunge Jump Lunge Jump
      3 sets of 20 reps, rest 60-90 seconds between sets
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  • Cable Kickback Cable Kickback Cable Kickback
    4 sets of 20 reps, rest 60-90 seconds between sets
  • Hip Thrust Hip Thrust Hip Thrust
    4 sets of 12 reps, rest 60-90 seconds between sets
  • Running Running Running
    30 minutes of steady-state


Day 4: Upper Body
    • Pull-Ups Pull-Ups Pull-Ups
      3 sets of 15 reps, rest 60-90 seconds between sets
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  • Running Running Running
    30 minutes (15 minutes of sprints, 15 minutes of steady-state)


Day 5: Lower Body
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Day 6: Cardio


Day 7: Rest



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