Welcome to My Training Page

TRAINER: anna Behnke

Highlights:

• Certified Nutritionist

• Personal Trainer

• Bikini Model

• On-the-go Lifestyle

• Healthy Living

• Probably traveling!

EMAIL: anna@FITNESSHABITS.COM

PHONE: (201)661-0325

“These are the exact programs I use in conjunction with a healthy diet to keep myself feeling good and looking good year-round. Choose your program and lets get started!” -Anna

Fithab90 for women

This si the same as the Hourglass Athlete but with slight modifications and less volume for beginners.

Hourglass Athlete

The Hourglass Athlete workout was designed for the female athlete looking to accentuate curves and build lean muscle. It follows a heavy weight, low rep routine to assist in muscle development. The amount of weight selected should reflect the number of reps the exercise calls for. In other words, if the exercise is completed too easily given the amount of reps, the amount of added weight should be increased. In this workout, a maximum of 1 minute rests are advised in between exercises; however, shouldn’t be taken if unnecessary. For the best results, drink a lean protein shake within 30 minutes after completing the workout. Get after it!

Day 1

10 minutes on Stair Master (stay between speeds 8-15)

Round 1 (4 sets)

Seated Cable Lat Pull Down - 10 reps

DB Outward Bicep Curls - 10 reps

Round 2 (4 sets)

Seated Cable Narrow Grip Rows - 10 reps

Alternating DB Bicep Hammer Curls - 10 reps each

Round 3 (4 sets)

EZ Bar Curls or “21s”

Bent Over Wide Grip Rows (barbell) - 10 reps

Leg Raises - 16 reps

Day 2

Warm up: Walk/ Run 1.5 miles

Round 1 (4 sets)

DB Incline Chest Press - 10 reps

Overhead Shoulder Press - 10 reps

Round 2 (4 sets)

Cable Chest Flys - 10 reps

Burpees - 10 reps

Round 3 (4 sets)

Push Ups - 10 reps

Ab Cocoons - 16 reps

Plank - 1 minute

Day 3

15 minutes Stair Master

Round 1 (4 sets)

Lunge to step up to balance - 10 reps each side

Box Jumps - 10 reps

Round 2 (4 sets)

Jumping Alternating Split Lunges - 24 total

Cable Glute Kickbacks - 10 reps each side

Cable Front Squat (narrow grip) - 10 reps

Round 3 (4 sets)

Smith Machine Hip Thrusters - 8 reps (hold at top)

Bulgarian Jumping Lunge - 12 reps

Day 4

Relax and stretch by taking a yoga class today (you can also find a few online if your gym doesn’t offer this). It’s important to let your muscles recover and stretching will prevent injury and assist in recovery. You might even be sore the next day from using muscles that aren’t typically trained on a day to day basis

Day 5

Treadmill: Run 1 mile

Treadmill Sprints (speed 11.0) 30 seconds on 15 seconds off (5 times through)

Round 1 (4 sets)

Cable Tricep Rope Extensions - 10 reps

Cable Delt Rows - 10 reps (pull towards chest with elbows pointing outwards)

Overhead Cable Tricep Extensions - 10 reps

Round 2 (4 sets)

Barbell Shoulder Raises (forward) - 10 reps

Upward Shoulder Rows - 10 reps

Round 3 (4 sets)

Tricep Bench Dips - 12 reps

DB Overhead Shoulder Press - 12 reps

Round 4 (3 sets)

Low Plank to High Plank - 5 each side

Crunches - 20 reps

Finisher

1 mile run (comfortable pace)

Quarter mile walk to recover

Finish with another three-quarter mile run

Day 6 - Rest Day

Day 7 - Rest Day

FitHab90 for Women

FitHab90 for Women was designed for fitness beginners or those trying to shed some weight. Explosive, heart-accelerating movements are used frequently in this program along with high rep, low weight motions. Each exercise should be completed in a quick, controlled motion. 60 second to 90 second rests should be limited to in between sets (not in between each exercise); however, rest should always be taken if absolutely necessary. Let’s drink some water get after it!

Day 1

Round 1 (4 sets)

Frog Jumps - 16 reps

Jumping Jacks - 30 reps

Mountain Climbers - 30 reps

Round 2 (4 sets)

Lunge to Step Up to Balance - 10 each side

Push Ups - 10 reps

Box Squats - 15 reps

Round 3 (4 sets)

Shoulder Presses - 15 reps

Outward Bicep Curls - 15 reps

Machine Hamstring Curls - 15 reps

Day 2

Rest

Day 3

Round 1 (4 sets)

Burpees - 15 reps

Plank Jacks - 30 reps

Butt Kicks - 30 reps

Round 2 (4 sets)

Machine Hip Adductors - 20 reps

Machine Hip Abductors - 20 reps

Round 3 (3 sets)

Globe Squats - 8 full rotations

Assisted Pull Ups (Machine) - 10 reps

Round 4 (3 sets)

High Plank to Low Plank - 30 seconds

Side Plank (Right Side) - 30 seconds

Side Plank (Left Side) - 30 seconds