As an IFBB Figure Pro, Alicia has to take her training seriously. She uses various training techniques to escape boredom and keep her body guessing. "I'm always working to better myself," says Alicia. "I never plateau because I always have things to change."

Alicia likes doing circuit training with dynamic movements. She also likes to incorporate the sled, heavy weights, and some CrossFit-type movements. "I like to work as an athlete and do more functional lifts," she explains. "It's great for my mind and my body." Her intense workouts keep her heart rate up and the body fat off.



It's Always Training Season

Because she does so many shows, Alicia doesn't have much of an off-season. "I think it's good to stay in shape and be close to how I look on stage," she says. "That way, it's not so hard when I start training for my next show." She likes to take two or three weeks off after a few shows to give her body a break, but you won't see her swear off training or healthy eating completely.

When she's training for a show, however, her rest days look a little different. Alicia doesn't spend the rest day lying on the couch and watching television; she stays active. "I don't go to the gym, but I do some fun walking," she says. "I'll go to the mall and walk fast. I make sure to get my heart rate up."

Alicia Harris Fitness 360: Training

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She competes often, trains hard, and stays pretty lean year-round. It might be difficult to imagine how she stays motivated year after year, but she'll tell you, "You just have to get up and go. Change it up, believe in yourself, and go. It's worth it."

Day 1: Cardio/Chest/Shoulders
1
Treadmill running
HIll Runs
1 set, 40 mins
+ 5 more exercises

BodyFit Plus

$3.99/month
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  • Training at gym or at home

What comes with BodyFit Plus?

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Day 2: Track Workout
1
Treadmill running
4 rounds of 400-meter sprints
4 sets, 400 m
+ 1 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
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  • Step-by-Step Instructions
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Day 3: Back
1
Lat pull-down
3 sets, 8 reps
+ 6 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 4: Biceps/Triceps/Calves
1
Barbell Curl
Barbell Curl 21s
3 sets, 7 reps (partial, partial, full)
+ 4 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 5: Cardio
1
Treadmill jogging
45-60 minutes of cardio, any kind
1 set, 45-60 mins
+ 1 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 6: Legs
1
Barbell Squat
5 sets, 20 reps (heavy)
+ 4 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

About the Author

Cassie Smith

Cassie Smith

Cassie Smith is a freelance writer living in Boise, Idaho.

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