This is the program Chassidy engineered to win the 2014 BodySpace Spokesmodel contest. Clearly, it works! Now that she is the champion and a personal trainer, she has to work hard to maintain her great physique.

Of course she lifts, but she's not afraid to burn calories doing cardio. If you want to be lean, you have to work for it. Lift, run, and live well!



Training To Improve

If you are terrified of the treadmill, meeting your fitness goal might be more of a challenge. Chassidy has no such qualms. She spends at least half an hour on cardio six days per week and still completes her weightlifting.

"I like to focus on where I actually need improvement," says Chassidy. "Everything else is secondary. I like to feel every single rep. My lower body is a little bigger, so I like to keep my weights lighter and do reps in the 20-25 range."

As part of her goal, she wants to help change women's minds about fitness and weightlifting. "Most women think they're going to get huge if they lift heavy weights," Smothers says. "Learning that I wouldn't was an extreme shock for me. I started going heavy and my body started altering in a way I wanted it to be altered."

Chassidy loves to run, but has trouble with both her knees. "I'm definitely not anti-cardio," she says. "I run as much as I can, then I'll get on the elliptical. I am anti-stairmaster, though. It's the devil. Sometimes I like to do sprints and interval training and at other times, steady-state. I choose steady-state more for the mental aspect, where I can just zone out and think about my goals."

Fitness 360: Chassidy Smothers, Best Body Training

I like to feel every single rep. My lower body is a little bigger, so I like to keep my weights lighter and do reps in the 20-25 range.

Day 1: Lower Body
1
Leg Extensions
3 sets, 20 reps
2
Barbell Squat
5 sets, 8-12 reps
3
Leg Press
4 sets, 25 reps
4
Stiff-Legged Barbell Deadlift
4 sets, 15 reps
5
Superset
Thigh Abductor
4 sets, 15 reps
Thigh Adductor
4 sets, 15 reps
6
Lying Leg Curls
4 sets, 25 reps
7
Running, Treadmill
30 minutes steady-state
1 set, 30 mins
Day 2: Upper Body
1
Bench Dips
3 sets, 15 reps
2
Superset
Standing Military Press
4 sets, 12 reps
Side Lateral Raise
4 sets, 12 reps
3
Triset
Hyperextensions (Back Extensions)
4 sets, 12 reps
Leverage High Row
4 sets, 12 reps
Leverage Iso Row
4 sets, 12 reps
4
Superset
Tricep Dumbbell Kickback
4 sets, 12 reps
Triceps Pushdown - Rope Attachment
4 sets, 12 reps
5
Superset
Cable Hammer Curls - Rope Attachment
4 sets, 12 reps
Preacher Curl
4 sets, 12 reps
6
Running, Treadmill
30 minutes steady-state
1 set, 30 mins
Day 3: Lower Body
1
Box Jump (Multiple Response)
6 sets, 10 reps
2
Jump Lunge To Feet Jack
3 sets, 20 reps
3
Superset
One-Legged Cable Kickback
5 sets, 15 reps
Smith Machine Stiff-Legged Deadlift
5 sets, 15 reps
4
One-Legged Cable Kickback
4 sets, 20 reps
5
Barbell Hip Thrust
4 sets, 12 reps
6
Running, Treadmill
30 minutes steady-state
1 set, 30 mins
Day 4: Upper Body
1
Pullups
3 sets, 15 reps
2
Superset
Wide-Grip Lat Pulldown
4 sets, 12 reps
Seated Cable Rows
4 sets, 12 reps
3
Superset
Upright Barbell Row
4 sets, 12 reps
Barbell Front Raise
4 sets, 12 reps
4
Superset
EZ-Bar Skullcrusher
4 sets, 12 reps
Triceps Pushdown
4 sets, 12 reps
5
Superset
Dumbbell Alternate Bicep Curl
4 sets, 12 reps
Barbell Curl
4 sets, 12 reps
6
Running, Treadmill
30 minutes steady-state
1 set, 30 mins
Day 5: Lower Body
1
Seated Leg Curl
3 sets, 20 reps
2
Barbell Squat
4 sets, 15 reps
3
Barbell Hip Thrust
4 sets, 12 reps
4
Stiff-Legged Barbell Deadlift
5 sets, 12 reps
5
Superset
Dumbbell Step Ups
3 sets, 15 reps
Dumbbell Squat
3 sets, 15 reps
6
One-Legged Cable Kickback
4 sets, 25 reps
7
Running, Treadmill
30 minutes steady-state
1 set, 30 mins
Day 6: Cardio
1
Elliptical Trainer
1 set, 60 mins

Chassidy Smothers 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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