If you are interested in putting on muscle or developing a leaner look then bodybuilding would be for you. There are many different levels of Bodybuilding. The bikini division is judged on their lean and firm physique scored on proportion, symmetry, balance, shape and skin tone. The “X” factor is important. It’s that hour glass figure that shoulder caps, a tiny waist and glutes. Mainly focusing on a very feminine structure with a small amount of muscle. Body fat is 12%-16%.
Figure competitions are a blend of bodybuilding and fitness. The “X” factor is important. Shoulders, back, quads and glutes are very important. Visible muscle separation but no visible striations desired. Figure woman are generally in the 8-12% body fat range.
Physique Women are judged on their athletic physique. Visible muscle separation and some visible striations are desired but are not to be excessively muscular or shredded. Generally, in the 8-10% body fat range.
Bodybuilding is art. You are sculpting your masterpiece every day by diet, exercise and pure dedication. The workout programs focus on certain muscle groups at a time for at least one hour. There are different combinations for certain goals.
The hour is focused on one or two muscle groups at a time to give the proper volume of repetitions and sets to grow to your goal. Your body is your canvas…and you are in control of it. Bodybuilding is all about form. You must lift the correct weight for that muscle group to really isolate it. I recommend lifting 3 times a week with a trainer if you are new to lifting and want results quickly. It is important to learn how to lift each muscle group. Your body wants to make every movement easier and it breaks form when it does this. If your goal is to have better leg and glute development then I recommend twice to three times a week, so every leg day can be with me pushing your weight and making sure you maintain proper technique. If you are not new to lifting but want to learn new tricks to activate your muscles, then I recommend once a week. We can do a different muscle group each time.
Prices: for one-hour sessions
1 session a week= $260 a month ($65 an hour)
2 sessions a week= $480 a month ($60 an hour)
3 sessions a week= $660 a month ($55 an hour)
4 sessions a week= $800 a month ($50 an hour)
Prices: for group training (2 people) one hour= $70 an hour ($35 each)
An all-strength circuit burns 30 percent more calories (about nine per minute!) than a typical weight workout and offers more cardio benefits. A circuit that combines cardio and strength moves will blast fat and sculpt muscle. It can also burn up to 10 calories a minute. A circuit is a series of strength or cardio exercises (or both) repeated two or three times with little or no rest between sets. 45 mins of at least two different kinds of circuits. For example: Sled pushes, Lat pull down, shoulder press, biceps curls, tricep extensions, Squats or any leg exercise. Start with a cardio movement, then hit every upper body muscle group, end with a leg movement. I recommend doing this workout at least 3 to 4 times a week for efficient results.
Prices: for 45 min sessions
1 session a week= $220 a month ($55 an hour)
2 sessions a week= $400 a month ($50 an hour)
3 sessions a week= $540 a month ($45 an hour)
4 sessions a week= $640 a month ($40 an hour)
Interval training is a great way to hammer out a quick workout, and it’s extremely effective for transforming your physique. It works by elevating your heart rate during periods of hard work, you’ll increase your cardio ability and strengthen your heart. It is the most efficient way to burn calories and increase your metabolism. Interval workouts are focused on including difficult movements that challenge your entire body in a single exercise. At least two exercises back to back before allowing your body to recover. Catch your breath in between rounds, but don’t allow yourself to recover fully before attacking the next set. For example, rowing for 1 min, battle ropes for 45 secs, 20 jump squats…then rest for 90 secs and do 2 to 3 more times. I recommend doing this at least twice a week to lose weight.
Prices: for 30 min sessions: A flat rate of = $40
Bikini Posing for one hour
Posing is a very important part of prep. Why spend months preparing for a show if you do not showcase your physique properly? I have seen many women defeated by posing alone in a fitness competition. Transitions set up your poses, but each transition must be a pose within itself. You want each pose to compliment your body. There are many different poses and transitions to do. You must find a routine that fits you. I recommend at least 3 individual posing sessions, and to participate in group posing classes. Posing is all about how you hold yourself on stage, which involves walking, personality, arm and hair movement, facial expressions and many more details. You will get a full routine your first posing session. The second session will be focused on putting more personality into the routine and show scenarios. The third session will be show scenarios and fine tuning the routine (physique may change during prep so poses might change). Please email or call me for referrals on posing coaches for divisions besides bikini.
Prices: for one hour posing
1 single session: $60 an hour
3 sessions: $150 ($50 an hour)
Prices: for 30 mins of posing- $40
30 mins of Bikini Posing + 1 hour of Glute training
A flat rate of $90