Natalia Muntean Workout Routine

Natalia’s is an inspiring story, from a dreamer in Ukraine to an international success. She moved to the United States when she was 21 years old in order to pursue her dream of becoming a fitness icon and cover model. Now a published author, expert columnist and cover model for numerous fitness magazines, Natalia Muntean-Kern is an exotic gem. Muntean is one of the most marketable fitness models and to prove that, she holds endorsement contracts and made history when she signed to be the fitness model for Muscle-Pharm. With her expertise, she is a columnist for more than seven different magazines globally. Her consistency made her self-made. She started her career in the fashion modeling industry before switching to fitness modeling in 2008.



BIO-DATA 

  • Born — September 11th, 1980
  • Birthplace — Ukraine
  • Nationality — American
  • Occupation — Fitness model 
  • Competition — Ms. Bikini Florida 2008 – 1st place, Fitness Model Florida Championship – 2nd place, Ms. Bikini Universe 2008 – 3rd place
  • Favorite Exercise — Abs and Cardio
  • Favorite Foods — anything Japanese and Ukrainian
  • Eyes Color — Brown
  • Hair Color — Brown

Body Measurement 

  • Height — 5’5″ or 175cm
  • Weight — 112 lbs or  50kg
  • Bust — 35″ (32D) 
  • Waist — 22.5″ 
  • Hips — 35″ 

DIET 


Natalia eats very clean diet. She says “Diet is the major key to my fitness success, and I try to keep it as healthy, clean and full of various foods, as possible”. Her diet is full of green vegetables, berries, fruit, lean protein and whole grains.

Meal 1
  • Egg White Omelet with Tomatoes 
  • Asparagus 
  • Spinach + ½ of Oatmeal
Meal 2 
  • Protein Shake with Green Vibrance and Wheat Grass powder
Meal 3
  • Grilled Chicken Breast 
  • Brown Rice 
  • Asparagus
Meal 4
  • Corn Cake with Almond Butter
Meal 5
  • Grilled or Baked Fish with Greens
Meal 6
  • Power Green Salad – Kale, Red Lettuce, White Cabbage, Cucumbers, Dill and Boiled Egg Whites. She may add Green Vibrance to it and drizzle of grape seed oil with lemon juice

SUPPLEMENTS 

  • Fish Oil 
  • Multi-vitamin 
  • Protein Powder 
  • Green Vibrance Powder

ROUTINE 


After her pregnancy she does total body workouts strengthening her body by incorporating Plyometrics, HIIT and weights in one session 3-4 times a week. She performs HIIT when she follows strict diet. 

DAY 1 (Monday) – Legs 
DAY 2 (Tuesday) – HIIT and Abs (30 minutes) 
DAY 3 (Wednesday) – Shoulders and Back 
DAY 4 (Thursday) – HIIT and Abs (30 minutes) 
DAY 5 (Friday) – Arms and Chest 
DAY 6 (Saturday) – Glute and Plyometric 
DAY 7 (Sunday) – Rest 


EXERCISES 


DAY 1 (Legs) 
  1. Barbell Squats (3 sets of 15 reps) 
  2. Leg Extensions (3 sets of 15 reps, Slow) 
  3. Leg Extensions (3 sets of 15 reps, Fast) 
  4. Leg Curls (3 sets of 15 reps) 
  5. Barbell Plié (3 sets of 15 reps) 
  6. Plié Jumps (3 sets of 15 reps) 
  7. Deadlifts (4 sets of 15 reps) 

DAY 3 (Shoulders / Back) 
  1. Pullups to failure 
  2. Wide Barbell Shoulder Press (4 sets of 15 reps) 
  3. Rear Delt Flyes (4 sets of 15 reps) 
  4. Side Lateral Raises (4 sets of 15 reps) 
  5. Bent-Over Rows (4 sets of 15 reps) 
  6. Cable Push-Down (4 sets of 15 reps) 
  7. Pushups to failure 

DAY 5 (Arms / Chest) 
  1. Triceps Dips (3 sets of 15 reps) 
  2. Rope Pushdowns (3 sets of 15 reps) 
  3. Triceps Overhead Extensions (3 sets of 15 reps) 
  4. Barbell Bicep Curls (3 sets of 15 reps, Wide-Grip, Regular-Grip, Narrow-Grip)
  5. Pushups to failure 
  6. Dumbbell Chest Flyes (3 sets of 15 reps) 

DAY 6 (Glute / Plyometrics) 
Glute 
  1. Reverse Lunges (3 sets of 12 reps) 
  2. Butt Bridge (3 sets of 12 reps) 
  3. Butt Blaster (3 sets of 12 reps, Slow)  
  4. Butt Blaster (3 sets of 12 reps, Fast) 
  5. Donkey Kicks (3 sets of 12 reps) 
  6. One Leg Squats (3 sets of 12 reps) 
Plyometric (30 sec each move, 3-4 times each sequence)
  • Split Jump Squat 
  • Plié Jumps 
  • Burpees 
  • Box Jumps 
  • Side Leg Kicks 
  • Heels to Butt Jumps
  • Jump Rope




Quote 
Do your best and forget the rest!

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