Marzia Prince Workout Routine

Marzia Prince is an award winning international fitness expert with over 12 years of experience. She is certified personal trainer with expertise in all genres of fitness. Marzia Prince is an IFBB Pro and in 2007 she won the title of Ms. Bikini Universe.She is one of the pioneers who brought the bikini fitness body type to the bodybuilding world. She has graced several fitness and bodybuilding covers that include Fitness Magazine, Natural Muscle Magazine, Iron Man Magazine, Muscular Development Magazine, Planet Muscle Magazine, and many more to come.
She holds certifications including pre/postnatal, geriatrics, nutrition, bio-mechanics in resistance training, and life coaching. She has her own personal training business specializing in training women. She trains pageant title holders, bikini fitness competitors, and soccer moms. She educates women how to eat, workout, and balance their busy lives.  She helps women overcome many common training myths.



BIO-DATA 


  • Born — September 21st, 1974
  • Birthplace — Omaha, Nebraska
  • Residence — Dallas, Texas
  • Occupation — Model 
  • Nationality — American
  • Competition Sport — IFBB Pro Bikini
  • Sun Sign — Virgo
  • Website — http://www.marziaprince.com/

BODY MEASUREMENT 

  • Build — Athletic
  • Height — 5ft 9in (1.75 m)
  • Weight — 130 lbs (58.9 kg)
  • Measurements — 36-25-36
  • Shoe size — 10
  • Hair color — Blonde
  • Eye color — Brown

DIET PLAN

She is pure vegetarian. She eats about 80% of my food raw. According to Marzia “The enzymes of raw food nourish your body in so many ways”. She has cheat meal in a week. Her favorite cheat meal is Tex-Mex.
In the morning she drinks 2 cups of warm water with fresh squeezed lemon to activate the systems of her body and stimulate her liver. 
Here is her off season diet plan — 


Meal 1

  • Oatmeal 
  • Vegan protein powder 
  • Fresh berries with ground flax seed 
  • Gaspari Nutrition’s Anavite multivitamin 
  • Other vitamins.
Meal 2
  • Berry smoothie 
  • Spirulina 
  • Filtered water 
  • Vegan protein powder.
Meal 3
  • Large salad with veggies 
  • ¾ cup black beans 
  • Olive oil/vinegar dressing 
  • Sweet potato or 1 cup quinoa
Meal 4
  • ¼ cup hummus 
  • 2 cups raw veggies
Meal 5
  • Fresh enzyme juice (spinach, romaine, celery, parsley, apple, carrots, cucumber, kale)
Meal 6
  • Spaghetti squash with marina sauce and lentils

SUPPLEMENTS 

  • Gaspari Nutrition’s Spirodex (In the morning) 
  • Gaspari’s Anavite
  • Gaspari’s BCAAs (Before and after workout) 
  • Gaspari’s Super Pump Max (Pre-Workout) 
  • Myofusion (Protein powder) 

ROUTINE 


Cardio :- She performs Cardio few times in a week.  According to Marzia “I like to get my cardio on in different ways. It could be a cardio kickboxing class, zumba, or HIIT. It is beneficial to the body in so many ways from being a great stress reliever to fat burning”. Here is her current routine — 

DAY 1 – Back / Chest / Plyos 
DAY 2 – Abs / Cardio 
DAY 3 – Legs (large muscle groups and plyos)
DAY 4 – Arms (Biceps and Triceps)  / Delts / Cardio 
DAY 5 – Legs (small muscle groups)
DAY 6 – Cardio 
 DAY 7 – Rest 



EXERCISES 


DAY 1 (Back / Chest / Plyos) 
  1. Pullups [4 SETS:- 1st set (15-20 reps, Warm-up) , 2nd set (10-12 reps), 3rd and 4th set (8-10 reps) ]
  2. Jump Squats (1 set of 15 reps) 
  3. Pushups [4 SETS:- 1st set (15-20 reps, Warm-up) , 2nd set (10-12 reps), 3rd and 4th set (8-10 reps) ]
  4. Burpee (1 set of 15 reps) 
  5. Lat Pulldown [4 SETS:- 1st set (15-20 reps, Warm-up) , 2nd set (10-12 reps), 3rd and 4th set (8-10 reps) ]
  6. Bench Step-up (25 reps, each leg with 5 lbs ankle weights)
  7. Machine Chest Press [4 SETS:- 1st set (15-20 reps, Warm-up) , 2nd set (10-12 reps), 3rd and 4th set (8-10 reps) ]
  8. Step Ups (25 reps,  each leg with 10 lbs
Repeat the entire circuit with heavier Weight.

DAY 2 (Abs / Cardio) 
  1. Running (4 miles) 
  2. Bosu ball crunches (4 sets of 25 reps) 
  3. half bicycles on bosu ball (4 sets of 25 reps) 
  4. Medicine ball crunches (4 sets of 25 reps) 
  5. Hanging leg raises (4 sets of 25 reps) 
  6. Bicycles (As long as you can) 
  7. Plank (As long as you can) 
  8. Running (4 miles) 

DAY 3 (Legs) 
  1. Cardio (10-15 min, Warm-up) 
  2. Squats (3 sets of 25 reps, machine, barbell, or hack squats)
  3. Plie squats (3 sets of 25 reps) 
  4. Jump squats (3 sets of 15 reps) 
  5. Walking Lunges (3 sets of 25 reps,  Weighted) 
  6. Lunges (3 sets of 25 reps, Each side) 
  7. Jump Lunges (3 sets of 20 reps) 
  8. Lying Leg Curls (3 sets of 25 reps) 
  9. Hamstring curls on swiss ball (3 sets of 25 reps) 
  10. Calf Raise (3 sets of 25 reps) 
  11. Jump Rope (1 min)

DAY 4 (Arms / Delts / Cardio) 
  1. Cardio (10 min, Warm-up) 
  2. Dumbbell Bicep Curls (4 sets of 25 reps) 
  3. Band Bicep Curls (4 sets of 25 reps) 
  4. Dumbbell Lateral Raise (4 sets of 25 reps) 
  5. Band Lateral Raise (4 sets of 25 reps) 
  6. Triceps Pushdown (4 sets of 25 reps) 
  7. Band Kickbacks (4 sets of 25 reps) 
  8. Dumbbell Shoulder Press (4 sets of 25 reps) 
  9. Band Press (4 sets of 25 reps) 
  10. Running (4 miles) 

DAY 5 (Legs) 
  1. Side leg lifts (4 sets of 25 reps, each leg) 
  2. Inner thighs leg lifts (4 sets of 25 reps, each leg) 
  3. Leg circles forward (4 sets 25 reps, each leg) 
  4. Leg circles backward (4 sets of 25 reps, each leg) 
  5. Fire hydrant leg lifts (4 sets of 25 reps) 
  6. Leg raises (4 sets of 25 reps) 
  7. Glute squeezes (4 sets of 25 reps) 
  8. Fire hydrant/glute squeeze combo (4 sets of 25 reps, each leg) 
  9. Floor bridges (4 sets of 25 reps) 
  10. One legged leg lift (4 sets of 25 reps) 
  11. Abductors Machine (4 sets of 25 reps) 

DAY 6 (Cardio) 
  1. Treadmill (20 min) 
  2. Stepmill (20 min) 
  3. Elliptical (20 min) 





Quote 
Learn how to be happy with what you have while you pursue all that you want.
— Jim Rohn

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