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!
Chassidy Smothers
Watch The Video – 09:04
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.”
“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.”
Chassidy’s Training Regimen
![Leg Extensions]()
![Leg Extensions]()
Leg Extensions
3 sets of 20 reps, rest 60-90 seconds between sets![Squats]()
![Squats]()
Squats
5 sets of 8-12 reps, rest 60-90 seconds between sets![Leg Press]()
![Leg Press]()
Leg Press
4 sets of 25 reps, rest 60-90 seconds between sets![Stiff-Legged Barbell Deadlift]()
![Stiff-Legged Barbell Deadlift]()
Stiff-Legged Barbell Deadlift
4 sets of 15 reps, rest 60-90 seconds between sets-
Superset
![Thigh Abductor]()
![Thigh Abductor]()
Thigh Abductor
4 sets of 15 reps![Thigh Adductor]()
![Thigh Adductor]()
Thigh Adductor
4 sets of 15 reps, rest 60-90 seconds between sets![Lying Leg Curls]()
![Lying Leg Curls]()
Lying Leg Curls
4 sets of 25 reps![Running]()
![Running]()
Running
30 minutes steady-state
![Bench Dips]()
![Bench Dips]()
Bench Dips
3 sets of 15 reps, rest 60-90 seconds between sets-
Superset
![Military Press]()
![Military Press]()
Military Press
4 sets of 12 reps![Lateral Raise]()
![Lateral Raise]()
Lateral Raise
4 sets of 12 reps, rest 60-90 seconds between sets-
Triset
![Hyper-Extension]()
![Hyper-Extension]()
Hyper-Extension
4 sets of 12 reps![High Row]()
![High Row]()
High Row
4 sets of 12 reps![Low Row]()
![Low Row]()
Low Row
4 sets of 12 reps, rest 60-90 seconds between sets-
Superset
![Dumbbell Kickback]()
![Dumbbell Kickback]()
Dumbbell Kickback
4 sets of 12 reps![Triceps Rope Extensions]()
![Triceps Rope Extensions]()
Triceps Rope Extensions
4 sets of 12 reps, rest 60-90 seconds between sets-
Superset
![Rope Curl]()
![Rope Curl]()
Rope Curl
4 sets of 12 reps![Preacher Curl]()
![Preacher Curl]()
Preacher Curl
4 sets of 12 reps, rest 60-90 seconds between sets![Running]()
![Running]()
Running
30 minutes (15 minutes of sprints, 15 minutes of steady-state)
![Box Jump Squat]()
![Box Jump Squat]()
Box Jump Squat
6 sets of 10 reps, rest 60-90 seconds between sets![Lunge Jump]()
![Lunge Jump]()
Lunge Jump
3 sets of 20 reps, rest 60-90 seconds between sets-
Superset
![Smith Machine Donkey Kick]()
![Smith Machine Donkey Kick]()
Smith Machine Donkey Kick
5 sets of 15 reps![Smith Machine Split Squat]()
![Smith Machine Split Squat]()
Smith Machine Split Squat
5 sets of 15 reps, rest 60-90 seconds between sets![Cable Kickback]()
![Cable Kickback]()
Cable Kickback
4 sets of 20 reps, rest 60-90 seconds between sets![Hip Thrust]()
![Hip Thrust]()
Hip Thrust
4 sets of 12 reps, rest 60-90 seconds between sets![Running]()
![Running]()
Running
30 minutes of steady-state
![Pull-Ups]()
![Pull-Ups]()
Pull-Ups
3 sets of 15 reps, rest 60-90 seconds between sets-
Superset
![Wide-Grip Pull-Down]()
![Wide-Grip Pull-Down]()
Wide-Grip Pull-Down
4 sets of 12 reps![Seated Cable Rows]()
![Seated Cable Rows]()
Seated Cable Rows
4 sets of 12 reps, rest 60-90 seconds between sets-
Superset
![Upright Row]()
![Upright Row]()
Upright Row
4 sets of 12 reps![Front Raise]()
![Front Raise]()
Front Raise
4 sets of 12 reps, rest 60-90 seconds between sets-
Superset
![Skull Crusher]()
![Skull Crusher]()
Skull Crusher
4 sets of 12 reps![Triceps Push-Down]()
![Triceps Push-Down]()
Triceps Push-Down
4 sets of 12 reps, rest 60-90 seconds between sets-
Superset
![Alternating Biceps Curl]()
![Alternating Biceps Curl]()
Alternating Biceps Curl
4 sets of 12 reps![Barbell Curl]()
![Barbell Curl]()
Barbell Curl
4 sets of 12 reps, rest 60-90 seconds between sets![Running]()
![Running]()
Running
30 minutes (15 minutes of sprints, 15 minutes of steady-state)
![Seated Leg Curl]()
![Seated Leg Curl]()
Seated Leg Curl
3 sets of 20 reps, rest 60-90 seconds between sets![Sumo Squat]()
![Sumo Squat]()
Sumo Squat
4 sets of 15 reps, rest 60-90 seconds between sets![Hip Thrust]()
![Hip Thrust]()
Hip Thrust
4 sets of 12 reps, rest 60-90 seconds between sets![Stiff-Legged Barbell Deadlift]()
![Stiff-Legged Barbell Deadlift]()
Stiff-Legged Barbell Deadlift
5 sets of 12 reps, rest 60-90 seconds between sets-
Superset
![Dumbbell Step-Ups]()
![Dumbbell Step-Ups]()
Dumbbell Step-Ups
3 sets of 15 reps![Split Squat]()
![Split Squat]()
Split Squat
3 sets of 15 reps, rest 60-90 seconds between sets![Smith Machine Donkey Kick]()
![Smith Machine Donkey Kick]()
Smith Machine Donkey Kick
4 sets of 25 reps, rest 60-90 seconds between sets![Running]()
![Running]()
Running
30 minutes of steady-state
![Elliptical]()
![Elliptical]()
Elliptical
1 hour
Recommended For You
Fitness 360: Brendy Scheerer, The Relentless Pursuit Of Perfection
Brendy made the decision to pursue bikini competition and was onstage a month later. She doesn’t let anything get between her and her goals!
Fitness 360: Erin Stern Has An Action Figure
Erin Stern is a real-life Wonder Woman. Train, eat, and supplement like this elite track athlete and figure phenom to build your own stage-worthy physique!
Fitness 360: Jaquelyn Kastelic, Powered By Paleo—Training
Jaquelyn liked CrossFit so much that she opened her own box (gym) to share the gift of fitness with a growing fan base of CrossFit fanatics.
RATE THIS ARTICLE
Featured Product
-
![COR-Performance Whey]( "COR-Performance Whey")
-
Cellucor COR-Performance Whey
Cellucor Cor-Performance Whey Provides More Protein in Every Scoop!* Get the Lowest Price on Cor-Performance Whey at Bodybuilding.com!
Source:
comment on this article
(5 characters minimum)