Courtney has always known cardio; she's always known how to run. Like most ladies, however, she worried that lifting weights would make her bulky. Eventually, Courtney overcame her fear and hit the weights.

Take a look at her photos: Does she look like Lou Ferrigno? No, Courtney didn't grow into a behemoth, despite her brutal training sessions. Weightlifting didn't get her a pro wrestling contract, it won her bikini competitions.



"I had almost no muscle mass," Prather said. "I focused on one or two muscle groups per day (a lot of heavy weight training). That was something I had never done before. I never really lifted weights. Getting over that fear was probably the best thing for my training. It helped me achieve the physique I have today."

Courtney Prather's Fitness Program

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Courtney is in the gym 5 days per week. She does cardio daily, except for her fifth training day, a joy-filled romp into the realm of HIIT (High Intensity Interval Training). The intensity doesn't waver. Training has become a year-round occupation for this 25-year-old stunner.

"Every morning I get up and go to the gym, just like I go to work. Whether I have a show in a week or in 10 weeks, I train like I am preparing for it."

"I like to sweat," Courtney says. "I like to leave it all in the gym. The minute I enter the gym, I am focused already. You don't find me chatting or messing around."

Courtney's Training Philosophy

There are 1,440 minutes in a day. Use 30 of them to work out. I have a full-time job in addition to my work in the fitness industry, and I compete and travel a lot, so I understand first-hand that everyone has obligations and people are busy.

It is about being healthy, and making your health a priority. A 20-minute workout is better than a zero-minute workout. People think, to look like a fitness model you have to spend two hours in the gym everyday, which is just not true. My workouts are always intense, effective and fun. If you ask me what I do to workout, my answer will change every time.



I think it is important to have a routine, but it's equally important to change it up. Not only to keep your body guessing and push past plateaus, but to stimulate your mind by keeping it interesting and fun. If you are not learning, you are not growing.

Courtney's Superset Slam!

Day 1: Push Day
1
Jogging-Treadmill
A.M. cardio
1 set, 20-30 mins (steady state)
2
Superset
3-5 sets
One Arm Dumbbell Bench Press
5 sets, 8-10 reps (tempo 3-1-2-0)
Arnold Dumbbell Press
5 sets, 8-10 reps (slow tempo)
3
Superset
3-5 sets
Pushups
Single-leg. Alternating.
5 sets, 8-10 reps (tempo 3-1-1-0)
Cable Rope Overhead Triceps Extension
5 sets, 6-12 reps (tempo 3-1-2-1)
4
Superset
3-5 sets
Dumbbell Shoulder Press
5 sets, 8-10 reps (tempo 3-1-2-0)
Standing Cable Wood Chop
5 sets, 10-12 reps (tempo 3-0-2-1)
Day 2: Legs/Glutes
1
Jogging-Treadmill
A.M. cardio
1 set, 20-30 mins (steady state)
2
Superset
3-5 sets
Dumbbell Rear Lunge
or kettlebell.
5 sets, 10-12 reps (per side, tempo 2-1-2-1)
Ball Leg Curl
5 sets, 10-12 reps (tempo 3-0-x-1)
3
Superset
3-5 sets
Romanian Deadlift
5 sets, 10-12 reps (tempo 4-0-1-1)
Lateral Bound
5 sets, 12 reps (per side, explosive)
4
Superset
3-5 sets
Split Squat with Dumbbells
5 sets, 8-12 reps (tempo 3-0-2-1)
Bent-Knee Hip Raise
with Medicine ball between knees.
5 sets, 10-12 reps (tempo 3-0-1-1)
Primary
1
Jogging-Treadmill
A.M. cardio
1 set, 20-30 mins (steady state)
2
Superset
3-5 sets
Band Assisted Pull-Up
5 sets, 10-12 reps (tempo 3-0-2-1)
Seated Bent-Over Rear Delt Raise
5 sets, 10-12 reps (tempo 4-0-2-1)
3
Superset
3-5 sets
Wide-Grip Lat Pulldown
5 sets, 8-10 reps (tempo 3-0-2-1)
One-Arm Dumbbell Row
5 sets, 8-10 reps (tempo 4-0-2-0)
4
Superset
3-5 sets
Hammer Curls
5 sets, 8-10 reps (tempo 4-0-2-0)
Seated Cable Rows
5 sets, 8-10 reps (tempo 3-0-2-1)
Day 4: Rest Day/Cardio
1
Jogging-Treadmill
A.M. cardio
1 set, 20-30 mins (steady state)
Day 5: Full Body
1
Jogging-Treadmill
A.M. cardio
1 set, 20-30 mins (steady state)
2
Superset
3-5 sets
Barbell Squat
5 sets, 8-10 reps (tempo 3-1-2-1)
Alternating Cable Shoulder Press
5 sets, 8-10 reps (tempo 3-0-2-1)
3
Superset
3-5 sets
Standing Low-Pulley Deltoid Raise
5 sets, 8-10 reps (per side, tempo 3-0-2-1)
Flat Bench Cable Flyes
5 sets, 8-10 reps (per side, tempo 3-0-2-1)
4
Superset
3-5 sets
Around The Worlds
5 sets, 8-12 reps (tempo 3-0-2-0)
Straight-Arm Pulldown
5 sets, 8-10 reps (tempo 3-0-2-1)
Day 6: HIIT
1
Circuit
Repeat Circuit 5x, 30 sec work/30 sec rest for each set.
Running, Treadmill
5 sets, 30 sec (85% of top speed)
Split Jump
5 sets, 30 sec (8-10 reps per side)
Freehand Jump Squat
5 sets, 30 sec (8-12 reps, explosive)
Lateral Bound
5 sets, 30 sec (10-15 reps per side)
Plank Walk
5 sets, 30 reps (move in four corners pattern and reverse)
Day 7: Rest Day/Cardio
1
Jogging-Treadmill
1 set, 20-30 mins (steady state)

[ Courtney Prather's Fitness Program ]

About the Author

Dustin Lapray

Dustin Lapray

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

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