Fitness 360: Samantha Ann Leete, Training Program

This BodySpace Spokesmodel likes to work out with various training techniques so her regimen never gets boring. Get the details of her fun, bikini-body program right here!

Samantha trains to overcome her weaknesses. She doesn't cherry-pick workouts for her strengths or make excuses for lagging muscle groups. Her most productive days in the gym are when she's learning a new lift, working on muscle groups that need extra attention, and moving heavy weight. Her desire to build a better body and become a better athlete fuels her through every workout.

Samantha Ann Leete Fitness 360
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Mixing It Up

Samantha likes to use multiple training strategies so she never gets bored. "I love incorporating supersets, giant sets, circuits, HIIT cardio, low-intensity cardio, dropsets, and negatives," she says. "I also like to switch up my rep ranges, tempo, and exercises." These constant changes help keep Samantha excited about her workouts and motivated for her future goals.

Although she uses different modalities to train various muscle groups, Samantha likes to keep her split fairly consistent. "I usually lift three or four days per week and do sprints or plyometrics once per week. For my upper body, I usually stick to a 10-12 rep range. For my lower body, I do 10-20 reps per exercise."

Romanian Deadlift

Like most of us, Samantha has a tough relationship with cardio. "Sometimes it can be fun and I look forward to it, especially when I've had a stressful day and could use a cathartic sweat session." She'll squeeze in a cardio session during lunch at work, but if she's in the gym, she prefers the arc trainer, the stepmill, or plyos.

Unlike some elite competitors, Samantha believes in rest days. "I just try to listen to my body," she says. Sometimes a rest day means hitting a hard cardio session, sometimes it means going for a long, fun hike, and sometimes, rest just means rest. "Rest days can literally mean just chilling out and watching a movie," she explains.

Samantha's Training Split

Day 1: Lower body, hamstrings and glutes
Giant Set (60 seconds rest between sets)
1

One Leg Barbell Squat

3 sets of 12 reps (per leg)
One Leg Barbell Squat One Leg Barbell Squat

Lying Leg Curls

3 sets of 15 reps
Lying Leg Curls Lying Leg Curls

Sled Push

3 sets of 100 meters
Sled Push Sled Push

Superset (45 seconds rest between sets)
2

Romanian Deadlift from Deficit

4 sets of 12-15 reps
Romanian Deadlift from Deficit Romanian Deadlift from Deficit

Dumbbell Step Ups

4 sets of 10 reps
Dumbbell Step Ups Dumbbell Step Ups

Giant Set (45 seconds rest between sets)
3

Plie Dumbbell Squat

3 sets of 10 reps (per leg)
Plie Dumbbell Squat Plie Dumbbell Squat

Barbell Glute Bridge

3 sets of 15-20 reps
Barbell Glute Bridge Barbell Glute Bridge

Ball Leg Curl

3 sets of 15-20 reps
Ball Leg Curl Ball Leg Curl

Day 2: Back and Biceps
Giant Set (60 seconds rest between sets)
1

Inverted Row

3 sets of 12-15 reps
Inverted Row Inverted Row

Close-Grip EZ Bar Curl

3 sets of 12 reps
Close-Grip EZ Bar Curl Close-Grip EZ Bar Curl

Knee Tuck Jump

3 sets of 15 reps
Knee Tuck Jump Knee Tuck Jump

Superset (45-60 seconds rest between sets)
2

Pullups

4 sets of 12 reps
Pullups Pullups

Bent Over Barbell Row

4 sets of 10 reps
Bent Over Barbell Row Bent Over Barbell Row

Superset (45 seconds rest between sets)
3

Wide-Grip Lat Pulldown

4 sets of 10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Incline Dumbbell Curl

4 sets of 12 reps
Incline Dumbbell Curl Incline Dumbbell Curl

Superset (30 seconds rest between sets)
4

Straight-Arm Pulldown

3 sets of 18 reps
Straight-Arm Pulldown Straight-Arm Pulldown
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

Plyometrics (45 seconds rest between sets
5

Front Box Jump

3 sets of 30
Front Box Jump Front Box Jump

Lateral Box Jump

4 sets of 20
Lateral Box Jump Lateral Box Jump

Scissors Jump

3 sets of 20
Scissors Jump Scissors Jump

Knee Tuck Jump

3 sets of 20
Knee Tuck Jump Knee Tuck Jump

Side Hop-Sprint

2 sets of 2 minutes
Side Hop-Sprint Side Hop-Sprint

Lateral Bound

2 sets of 2 minutes
Lateral Bound Lateral Bound

Freehand Jump Squat

2 sets of 20 reps
Freehand Jump Squat Freehand Jump Squat

Day 3: Lower Body, quads, glutes and calves
Superset (60 seconds rest between supersets)
1

Barbell Squat

4 sets of 20 reps
Barbell Squat Barbell Squat

Bench Sprint

4 sets of 30-60 seconds
Bench Sprint Bench Sprint

Superset (60 seconds rest between supersets)
2

Dumbbell Walking Lunge

3 sets of 15-20 reps each leg
Dumbbell Walking Lunge Dumbbell Walking Lunge

Dumbbell Seated Box Jump

3 sets of 12 reps
Dumbbell Seated Box Jump Dumbbell Seated Box Jump

Superset (45 seconds rest between supersets)
3

Leg Press

3 sets of 15 20 reps
Leg Press Leg Press
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

Superset (30 seconds rest between supersets)
4

One-Legged Cable Kickback

2 sets of 15 reps per leg
One-Legged Cable Kickback One-Legged Cable Kickback

Flutter Kicks

2 sets of 60 seconds
Flutter Kicks Flutter Kicks

Day 4: Shoulders and triceps
GIANT SET (45 SECONDS REST BETWEEN GIANT SETS)
1

Push Press

3 sets of 10-12 reps
Push Press Push Press

Face Pull

3 sets of 15 reps
Face Pull Face Pull
Push-Ups - Close Triceps Position Push-Ups - Close Triceps Position

GIANT SET (45 SECONDS REST BETWEEN GIANT SETS)
2

Two-Arm Kettlebell Row

3 sets of 12 reps
Two-Arm Kettlebell Row Two-Arm Kettlebell Row

Bench Dips

3 sets of 15-20 reps
Bench Dips Bench Dips

Mountain Climbers

3 sets of 50 reps
Mountain Climbers Mountain Climbers

GIANT SET (45 SECONDS REST BETWEEN GIANT SETS)
3

Front Plate Raise

4 sets of 12 reps
Front Plate Raise Front Plate Raise

Side Lateral Raise

4 sets of 12 reps
Side Lateral Raise Side Lateral Raise
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown

Battling Ropes

5 sets of 1 minute Rest no longer than 60 seconds between sets
Battling Ropes Battling Ropes

Cardio

These are examples of cardio workouts that I might do during the week

Cardio workout #1

45 minute Arc Trainer

Cardio workout #2

Treadmill lunge intervals
3-minute incline lunge
3-minute incline run
3-minute incline walk
Repeat for 30 minutes

Cardio workout #3

Treadmill HIIT sprints
30 second incline sprint
30 second incline walk
Repeat for 20 minutes

Cardio workout #4

HIIT circuit
2-minute row
1-minute rope jump
100 mountain climbers
Rest 30-60 seconds
Repeat for 20 minutes

Samantha Ann leete Fitness 360