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
+ 7 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 2: Upper Body
1
Feet-elevated bench dip
3 sets, 15 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 3: Lower Body
1
Box Jump (Multiple Response)
6 sets, 10 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: Upper Body
1
Pullups
3 sets, 15 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 5: Lower Body
1
Seated Leg Curl
3 sets, 20 reps
+ 7 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: Cardio
1
Elliptical trainer
1 set, 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.

Chassidy Smothers Fitness 360

About the Author

Dustin Lapray

Dustin Lapray

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

View all articles by this author