Fitness 360: Training Program—Katie Chung Hua, Built For The Beach

Katie Chung Hua sculpts her physique according to old-school bodybuilding. Follow her training regimen and prepare to bask in your own glorious body.

Katie Chung Hua's late father was a hardcore bodybuilder, and he passed on that love of heavy metal to his daughter, her 5-foot-1 frame notwithstanding. True, she has done circuit training in the past, and it did produce results. But at the moment, she wants to gain to gain a little size—particularly in her legs—so she's keeping it old school, with a classic bodybuilding regimen.

Don't worry, this training style won't smooth out sexy curves; it will only sharpen them. "Women can move and sweat all day but the only thing that will lead to defined hamstrings and glutes is getting stronger at some basic movements," says certified strength-and-conditioning specialist Jimmy Smith. "I'm not talking about being bulky, but rather toned and firm."

Katie Chung Hua

There's a valuable lesson here: Change your approach to training every few months. Once your body grows weary of your workouts, it'll stop offering the reward of improvement. "You need to mix it up," Katie says. "You need to keep your body guessing, or it just adapts to those exercises. Your body is amazing and it adapts quickly and you need to keep it guessing," she says. "That way the muscle can be stimulated to rebuild, only bigger and stronger."

So how much weight should you lift in the gym? Katie lets her rep goal dictate her poundage. "If I go above my rep goal, I know I need to increase my weight," she says. "If I can't hit my rep goal, I go lighter next time."

Even someone with an amazing body like Katie's has areas they need to improve, just like the rest of us. For Katie, one of her weak points is flexibility training. "I can't stress enough how important flexibility training is," she says. "Unfortunately, it's never been my strong suit, and it's led to some injuries." To remedy the situation, she's begun foam rolling after every workout, getting an occasional massage, and experimenting with yoga.

One of the biggest gym challenges for someone like Katie is the interruptions engendered by her bikini body. If you see her grinding out a tough set, and you're tempted to bug her, think twice. "For me it's not a time to socialize, it's not a time to make friends," says Katie. "I'm focused and intense, and I don't talk to anybody. I don't think I am the nicest person in the gym.

Katie's Workout Regimen

Day 1: Quads/Abs
1

Leg Extensions

1 set of 20 reps, 3 sets of 10 reps
Leg Extensions Leg Extensions

2

Leg Press (Single Leg)

3 sets of 10 reps
Leg Press Leg Press

3

Hack Squat

3 sets of 10 reps
Hack Squat Hack Squat

4

Thigh Adductor

3 sets of 10 reps
Thigh Adductor Thigh Adductor

5

Crunches (Alternating)

3 sets to failure
Crunches Crunches

6
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

7

Exercise Ball Crunch

3 sets to failure
Exercise Ball Crunch Exercise Ball Crunch

8

Bent-Knee Hip Raise (w/ a twist)

3 sets to failure
Bent-Knee Hip Raise Bent-Knee Hip Raise

Day 2: Back/Calves
1

Seated Cable Rows

1 set of 20 reps, 3 sets of 12 reps
Seated Cable Rows Seated Cable Rows

2

Leverage High Row

3 sets of 12 reps
Leverage High Row Leverage High Row

3
Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows

4

One-Arm Dumbbell Row

3 sets of 12 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

5
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

6

Donkey Calf Raises

1 set of 25 reps
Donkey Calf Raises Donkey Calf Raises

7

Seated Calf Raise

1 set of 25 reps
Seated Calf Raise Seated Calf Raise

8

Standing Dumbbell Calf Raise (One Leg)

1 set of 25 reps
Standing Dumbbell Calf Raise Standing Dumbbell Calf Raise

Day 3: Glutes/Abs
1

Weighted Sissy Squat

3 sets of 10 reps
Weighted Sissy Squat Weighted Sissy Squat

2

One-Legged Cable Kickback

3 sets of 10 reps
One-Legged Cable Kickback One-Legged Cable Kickback

3

Glute Kickback (Performed with band on a bench)

3 sets of 10 reps
Glute Kickback Glute Kickback

4

Thigh Abductor

3 sets of 10 reps
Thigh Abductor Thigh Abductor

5

Butt Lift (Bridge)

3 sets to failure
Butt Lift (Bridge) Butt Lift (Bridge)

6

Crunches (Alternating)

3 sets to failure
Crunches Crunches

7
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

8

Exercise Ball Crunch

3 sets to failure
Exercise Ball Crunch Exercise Ball Crunch

9

Bent-Knee Hip Raise (w/ a twist)

3 sets to failure
Bent-Knee Hip Raise Bent-Knee Hip Raise

Day 4: Shoulders/Calves
1

Dumbbell Shoulder Press

3 sets of 15 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

2

Alternating Deltoid Raise

3 sets of 15 reps
Alternating Deltoid Raise Alternating Deltoid Raise

3

Upright Barbell Row

3 sets of 15 reps
Upright Barbell Row Upright Barbell Row

4

Side Lateral Raise

3 sets of 15 reps
Side Lateral Raise Side Lateral Raise

5

Front Cable Raise

3 sets of 15 reps
Front Cable Raise Front Cable Raise

6

Cable Rear Delt Fly

3 sets of 15 reps
Cable Rear Delt Fly Cable Rear Delt Fly

7

Arm Circles

1 set until failure
Arm Circles Arm Circles

8

Donkey Calf Raises

1 set of 25 reps
Donkey Calf Raises Donkey Calf Raises

9

Seated Calf Raise

1 set of 25 reps
Seated Calf Raise Seated Calf Raise

10

Standing Dumbbell Calf Raise (One Leg)

1 set of 25 reps
Standing Dumbbell Calf Raise Standing Dumbbell Calf Raise

Day 5: Hamstrings/Abs
1

Running, Treadmill

3 sets of sprints
Running, Treadmill Running, Treadmill

2

Standing Leg Curl

3 sets of 10 reps
Standing Leg Curl Standing Leg Curl

3

Seated Leg Curl

3 sets of 10 reps
Seated Leg Curl Seated Leg Curl

4

Ball Leg Curl

3 sets of reps 15
Ball Leg Curl Ball Leg Curl

5

Crunches (Alternating)

3 sets to failure
Crunches Crunches

6
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

7

Exercise Ball Crunch

3 sets to failure
Exercise Ball Crunch Exercise Ball Crunch

8

Bent-Knee Hip Raise (w/ a twist)

3 sets to failure
Bent-Knee Hip Raise Bent-Knee Hip Raise

Day 6: Arms/Calves
Superset
1

Incline Dumbbell Curl

3 sets of 15 reps
Incline Dumbbell Curl Incline Dumbbell Curl

Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension

Superset
2
Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

Superset
3
Standing Biceps Cable Curl Standing Biceps Cable Curl

Bench Dips

3 sets of 15 reps
Bench Dips Bench Dips

Superset
4

Reverse Barbell Curl

3 sets of 15 reps
Reverse Barbell Curl Reverse Barbell Curl

Lying Triceps Press

3 sets of 15 reps
Lying Triceps Press Lying Triceps Press

Resume regular sets
5

Donkey Calf Raises

1 set of 25 reps
Donkey Calf Raises Donkey Calf Raises

6

Seated Calf Raise

1 set of 25 reps
Seated Calf Raise Seated Calf Raise

7

Standing Dumbbell Calf Raise (One Leg)

1 set of 25 reps
Standing Dumbbell Calf Raise Standing Dumbbell Calf Raise

Day 7: Active Rest

This is the day when Katie would be most likely to do yoga for flexibility.

Katie Chung Hua Fitness 360