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Barbara's
Training
When I started I did not train very
hard! I am from a country where everybody does liposuctions or
anything else easier than work-out! I started working-out 3 times a
week... Troy trained me for one hour and I used to do 30 minutes of
cardio (elliptical). After a while I knew what I was doing and I
started to train by myself. I did a lot of "Step Class" alone and
just 30 minutes a day.
Now I am training very hard
as a "Circuit Training". I like it a lot because take me between 30
and 45 minutes to work-out and I sweat a lot! After that I run 2
miles... it takes me between 20 to 22 minutes! I started to run one
month ago and I am loving it!!!
Every day you can do 30 to
45 minutes of cardio (walking, elliptical, steps...) and The Circuit
Training (you always choose 5 or 6 machines for the muscle you need
to work-out at that day).
"Circuit Training Style"
I always do 4 or 5 sets of 20 or 25
reps using light to medium weight!
You never rest between each exercise!
Monday: 30 minutes of cardio, back
and chest
Tuesday: 30 minutes of cardio and abs
Wednesday: 30 minutes of cardio and legs
Thursday: 45 minutes of cardio
Friday: 30 minutes of cardio, shoulders and arms
WEEK 1
Monday (Back + Chest + Cardio)
Butterfly
Machine 1 x 25
Seated Cable Rows 1 x 25
Butterfly Machine 1 x 25
Seated Cable Rows 1 x 25
Butterfly Machine 1 x 25
Seated Cable Rows 1 x 25
Butterfly Machine 1 x 25
|Seated Cable Rows 1 x 25
Cable Crossover 1 x 25
Stiff - Legged Dumbbell Deadlift 1x 20
Cable Crossover 1 x 25
Stiff - Legged Dumbbell Deadlift 1x 20 |
Cable Crossover 1 x 25
Stiff - Legged Dumbbell Deadlift 1x 20
Cable Crossover 1 x 25
Stiff - Legged Dumbbell Deadlift 1x 20
Push - Ups (wide hand position) 1 x 20
Hyperextensions (back extensions) 1 x 25
Push - Ups (wide hand position) 1 x 20
Hyperextensions (back extensions) 1 x 25
Push - Ups (wide hand position) 1 x 20
Hyperextensions (back extensions) 1 x 25
Push - Ups (wide hand position) 1 x 20
Hyperextensions (back extensions) 1 x 25 |
|
Cardio: 30
to 45 minutes Elliptical Machine |
Tuesday ( Abs + cardio)
Hanging Leg
Raise 1 x 20
Frog Sit-Ups 1 x 25
Hanging Leg Raise 1 x 20
Frog Sit-Ups 1 x 25
Hanging Leg Raise 1 x 20
Frog Sit-Ups 1 x 25
Hanging Leg Raise 1 x 20
Frog Sit-Ups 1 x 25
Decline Crunch 1 x 20
Exercise Ball Crunch 1 x 25
Decline Crunch 1 x 20
Exercise Ball Crunch 1 x 25 |
Decline Crunch 1 x 20
Exercise Ball Crunch 1 x 25
Decline Crunch 1 x 20
Exercise Ball Crunch 1 x 25
Side Exercise Ball Crunch 1 x 50 (25 each side)
Cable Seated Crunch 1 x 25
Side Exercise Ball Crunch 1 x 50 (25 each side)
Cable Seated Crunch 1 x 25
Side Exercise Ball Crunch 1 x 50 (25 each side)
Cable Seated Crunch 1 x 25
Side Exercise Ball Crunch 1 x 50 (25 each side)
Cable Seated Crunch 1 x 25 |
|
Cardio: 30
to 45 minutes Elliptical Machine |
Wednesday (Legs + Cardio)
Adductor Machine 1 x 25
Abductor Machine 1 x 25
Adductor Machine 1 x 25
Abductor Machine 1 x 25
Adductor Machine 1 x 25
Abductor Machine 1 x 25
Adductor Machine 1 x 25
Abductor Machine 1 x 25
Adductor Machine 1 x 25
Abductor Machine 1 x 25
Jump Rope (100 times)
Leg extension 1 x 25
Butt Blaster 1 x 20 (each leg)
Leg extension 1 x 25
Butt Blaster 1 x 20 (each leg)
Leg extension 1 x 25
Butt Blaster 1 x 20 (each leg)
Leg extension 1 x 25 |
Butt Blaster
1 x 20 (each leg)
Jump Rope (100 times)
Dumbbell Lunges 1 x 20
Leg Press 1 x 25
Dumbbell Lunges 1 x 20
Leg Press 1 x 25
Dumbbell Lunges 1 x 20
Leg Press 1 x 25
Dumbbell Lunges 1 x 20
Leg Press 1 x 25
Jump Rope (100 times)
Standing Calf Raise 1 x 25
Lying Machine Squats 1 x 20
Standing Calf Raise 1 x 25
Lying Machine Squats 1 x 20
Standing Calf Raise 1 x 25
Lying Machine Squats 1 x 20
Standing Calf Raise 1 x 25
Lying Machine Squats 1 x 20 |
|
Cardio: 30
minutes Elliptical Machine |
Thursday (Only Cardio)
Cardio: 45 minutes of Walking or Elliptical Machine
Friday ( Shoulders + Arms +
Cardio)
Front Dumbbell Raise 1 x
25
Cable Curl 1 x 25
Front Dumbbell Raise 1 x 25
Cable Curl 1 x 25
Front Dumbbell Raise 1 x 25
Cable Curl 1 x 25
Front Dumbbell Raise 1 x 25
Cable Curl 1 x 25
Kneeling Cable Concentration - Triceps Extension 1 x 25
Machine Preacher Curls 1 x 25
Kneeling Cable Concentration - Triceps Extension 1 x 25
Machine Preacher Curls 1 x 25
Kneeling Cable Concentration - Triceps Extension 1 x 25 |
Machine
Preacher Curls 1 x 25
Kneeling Cable Concentration - Triceps Extension 1 x 25
Machine Preacher Curls 1 x 25
Machine Shoulder (Military) Press 1 x 25
Dumbbell Biceps Curl 1 x 20
Bench Dips 1 x 25
Machine Shoulder (Military) Press 1 x 25
Dumbbell Biceps Curl 1 x 20
Bench Dips 1 x 25
Machine Shoulder (Military) Press 1 x 25
Dumbbell Biceps Curl 1 x 20
Bench Dips 1 x 25
Machine Shoulder (Military) Press 1 x 25
Dumbbell Biceps Curl 1 x 20
Bench Dips 1 x 25 |
WEEK 2
Monday (Back + Chest + Cardio)
Butterfly Machine 1 x 25
One Arm Dumbbell Row 1 x 25
Butterfly Machine 1 x 25
One Arm Dumbbell Row 1 x 25
Butterfly Machine 1 x 25
One Arm Dumbbell Row 1 x 25
Butterfly Machine 1 x 25
One Arm Dumbbell Row 1 x 25
20 Push - Ups
Dumbbell Bench Press 1 x 25
Weighted Ball Hyperextension 1 x 25
Dumbbell Bench Press 1 x 25
Weighted Ball Hyperextension 1 x 25
Dumbbell Bench Press 1 x 25 |
Weighted
Ball Hyperextension 1 x 25
Dumbbell Bench Press 1 x 25
Weighted Ball Hyperextension 1 x 25|
20 Push - Ups
Cable Crossover 1 x 25
Lying T-Bar Row 1 x 25
Cable Crossover 1 x 25
Lying T-Bar Row 1 x 25
Cable Crossover 1 x 25
Lying T-Bar Row 1 x 25
Cable Crossover 1 x 25
Lying T-Bar Row 1 x 25
20 Push - Ups |
|
Cardio: 30 minutes Big Stair
Master Machine |
Tuesday ( Abs + cardio)
Exercise
Ball Crunch 1 x 25
Decline Reverse Crunch 1 x 20
Exercise Ball Crunch 1 x 25
Decline Reverse Crunch 1 x 20
Exercise Ball Crunch 1 x 25
Decline Reverse Crunch 1 x 20
Exercise Ball Crunch 1 x 25
Decline Reverse Crunch 1 x 20
Exercise Ball Crunch 1 x 25
Decline Reverse Crunch 1 x 20
Hanging Leg Raise 1 x 25
Frog Sit - Ups 1 x 25
Hanging Leg Raise 1 x 25 |
Frog Sit -
Ups 1 x 25
Hanging Leg Raise 1 x 25
Frog Sit - Ups 1 x 25
Hanging Leg Raise 1 x 25
Frog Sit - Ups 1 x 25
Cable Crunch 1 x 20
Cross-Boby Crunch 1 x 25
Cable Crunch 1 x 20
Cross-Boby Crunch 1 x 25
Cable Crunch 1 x 20
Cross-Boby Crunch 1 x 25
Cable Crunch 1 x 20
Cross-Boby Crunch 1 x 25 |
|
Cardio: 45
minutes Elliptical Machine |
Wednesday (Legs + Cardio)
Adductor Machine 1 x 25
Abductor Machine 1 x 25
Adductor Machine 1 x 25
Abductor Machine 1 x 25
Adductor Machine 1 x 25
Abductor Machine 1 x 25
Adductor Machine 1 x 25
Abductor Machine 1 x 25
Adductor Machine 1 x 25
Abductor Machine 1 x 25
Jump Rope (100 times)
Lying Leg Curls 1 x 25
Hamstrings Extension 1 x 25
Lying Leg Curls 1 x 25 |
Hamstrings Extension 1 x
25
Lying Leg Curls 1 x 25
Hamstrings Extension 1 x 25
Lying Leg Curls 1 x 25
Hamstrings Extension 1 x 25
Jump Rope (100 times)
Butt Blaster 1 x 20 (each leg)
Barbell Squat 1 x 20
Butt Blaster 1 x 20 (each leg)
Barbell Squat 1 x 20
Butt Blaster 1 x 20 (each leg)
Barbell Squat 1 x 20
Butt Blaster 1 x 20 (each leg)
Barbell Squat 1 x 20 |
|
Cardio: 30
minutes Walk at Treadmill (inclined 5.0) |
Thursday (Only Cardio)
Cardio: 45 minutes of Walking or Elliptical Machine
Friday ( Shoulders + Arms + Cardio)
Shoulder
Press - With Rubber Bands 1 x 25
Dumbbell Biceps Curl 1 x 25
Shoulder Press - With Rubber Bands 1 x 25
Dumbbell Biceps Curl 1 x 25
Shoulder Press - With Rubber Bands 1 x 25
Dumbbell Biceps Curl 1 x 25
Shoulder Press - With Rubber Bands 1 x 25
Dumbbell Biceps Curl 1 x 25
Dips - Triceps Version 1 x 20
Cable One Arm Triceps Extension 1 x 20
Dips - Triceps Version 1 x 20
Cable One Arm Triceps Extension 1 x 20
Dips - Triceps Version 1 x 20
Cable One Arm Triceps Extension 1 x 20
Dips - Triceps Version 1 x 20
Cable One Arm Triceps Extension 1 x 20
Machine Preacher Curls 1 x 25
Machine Shoulder (Military) Press 1 x 25
Machine Preacher Curls 1 x 25
Machine Shoulder (Military) Press 1 x 25
Machine Preacher Curls 1 x 25
Machine Shoulder (Military) Press 1 x 25
Machine Preacher Curls 1 x 25
Machine Shoulder (Military) Press 1 x 25 |
MY ADVICE TO OTHERS
Always listen somebody
better than you. At the peak of my progress I was lucky enough to
read an article with Marzia Prince which was another source of
motivation. Everybody tries to give advice and opinions. I always
listened at Troy because he was the only person that I know who has
an amazing body. A lot of people tried to make me sad, to stop me or
just gave me bad energy... I had very bad days but I never gave up!
Some days are really hard (specially for us women and our Hormonal
System)... We want to see the changes in our body in one month and
is not how it works! So... work hard, eat clean and keep the good
energy around you! I am sure you will achieve your goals!
Female
Transformation Of The Week on Body Building.com >>
Achieve your Goal
Train with South Florida's Best... Train with
Troy Eckonen
!
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