Amanda Latona fell in love with training early in her pop career. Her managers wanted her to look better on stage and screen, so Amanda hit the gym, realized who she wanted to become, and trained to transform. When she switched from pop to bikini, Amanda began her fitness career in earnest. Follow her training regimen and see how she's become one of the world's best!

Amanda's Training Philosophy

Keep the body guessing!

I love training. I have been reading everything I can get my hands on since I was 18-years-old, and I love acquiring knowledge. I always perform a variety of training styles and techniques in my workouts. I go between heavy lifting days, light days, and moderate days. I incorporate techniques like supersets, tri-sets, giant sets, dropsets, rest pauses, pyramids, negatives, and circuits.

Whatever I do keeps my body guessing, and keeps it very fun for me. For cardio, I do between 3-to-5 days per week, depending on if I'm competing. I do not believe in doing hours of cardio. I keep my cardio duration shorter and rely on HIIT. I believe in lifting and clean eating instead of endless cardio. This is what has worked for me.

I never do the same workout. I keep a log and always change my exercises. I start each workout with a compound exercise to allow me to go heavier.

Amanda's Training Regimen

Monday (Mid-Day): Legs, Heavy!
1
Leg Press
4 sets, 10-12 reps
2
Barbell Lunge
4 sets, 10-12 reps
3
One-Legged Cable Kickback
4 sets, 10-12 reps
4
Leg Extensions
4 sets, 15 reps
5
Seated Leg Curl
4 sets, 15 reps
6
Thigh Abductor
4-5 sets, 10-15 reps
Tuesday (Mid-Day): Shoulders/Triceps
1
Standing Military Press
4 sets, 8-12 reps
2
Front Cable Raise
4 sets, 10-12 reps
3
Cable Seated Lateral Raise
4 sets, 10-15 reps
4
Reverse Machine Flyes
4 sets, 12-15 reps
5
Seated Bent-Over Rear Delt Raise
3 sets, 12-15 reps
6
Superset
Close-Grip Barbell Bench Press
3 sets, 12-15 reps
Lying Triceps Press
3 sets, 12-15 reps
7
Triceps Pushdown
3 sets, 12-15 reps
Thursday: Legs (High Rep/Plyos)
1
Dumbbell Lunges
3 sets, 15-20 reps
2
Barbell Step Ups
3 sets, 15-20 reps
3
Scissors Jump
1 set, 15 reps
4
Front Box Jump
1 set, 20 reps
5
Superset
Dumbbell Squat
3 sets, 15-20 reps
Stiff-Legged Barbell Deadlift
3 sets, 15-20 reps
Friday: Back/Biceps
1
Machine-Assisted Pull-Up
3 sets, 12 reps
2
Wide-Grip Lat Pulldown
3 sets, 15 reps
3
Superset
Seated Cable Rows
3 sets, 15 reps
One-Arm Dumbbell Row
3 sets, 15 reps
4
Dumbbell Bicep Curl
3 sets, 12 reps
5
Preacher Curl
2 sets, 10 reps

Amanda Latona Fitness 360

About the Author

Dustin Lapray

Dustin Lapray

Dustin Lapray is a writer, journalist, and editor living in Boise, Idaho.

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