Amanda Latona Workout Routine

Amanda Latona is a TV host, personal trainer, model, recording-artist, and creator of an online fitness video series known for her 10 IFBB Pro Bikini Championships. Over the last 10 years Amanda has established herself as a leader in the industry with over 25 1st place finishes in fitness and bikini competitions around the country. She officially earned her IFBB Pro card in 2009 after winning every competition that she entered that year. She has continued to dominate as a 10-time IFBB Pro Bikini Champion and a 10-time International fitness cover model featured on the covers of Muscle and Fitness Hers, FLEX, and Oxygen magazine worldwide.



About Amanda Latona 


  • Birth Full Name — Amanda Marie Latona
  • Other Name — Booty Queen
  • Born — 24 March, 1979
  • Birthplace — Pittsburgh, Pennsylvania, USA
  • Occupation — IFBB Bikini Pro, BSN Sponsored Athlete, Fitness Model/Model, TV Host, Spokesperson
  • Father — Andrew Latona
  • Mother — Arlene Latona
  • Brother(s) — Jason Latona,Tom Latona
  • Sister(s) — Sandy Latona,Mariann Latona
  • Nationality — American
  • Sun Sign — Aries 
  • Favorite Cheat Food — Double Whataburger and fries
  • Favorite Diet Food — Baked spaghetti squash
  • Favorite Exercise — Barbell Glute bridge
  • Website — www.amandalatona.com

Body Measurement 

  • Height — 5ft 5in (1.65 m)
  • Weight — 128-130lbs | Contest:121-123 lbs
  • Measurements — 36C – 25 – 36
  • Eye Color — Green 
  • Hair Colour — Black 


DIET

Amanda eats balanced diet by using a variety of foods for their vitamins, minerals, anti-oxidants, etc. She eats lots of protein, complex carbs, and lots and lots of veggies. According to her “Eat what God put on this earth. I eat whole foods, limit my sugar, and stay away from high-sodium processed foods”.
Here is her bikini body diet plan :-

Meal 1

  • Oats (Gluten Free) 1/3 cup
  • Egg Whites 4
  • Vanilla Flavored Stevia 3 packets
  • Baking Soda 1/2 tsp
  • Barleans Omega Flax Oil Swirls 1 tbsp
Meal 2 (Weight training) Shake:
  • BSN Syntha 61 scoop
  • Organic Fat Free Milk 1 cup
  • Banana 1
  • Honey 1 tsp
Meal 3
  • Chicken Breast 4oz
  • Sweet Potato 4oz
  • Green Veggies (Broccoli, Asparagus, Zucchini, or Brussels Sprouts) 1 cup
Meal 4
  • Chicken Breast 4oz
  • Brown Rice 1/2 cup
  • Coconut Oil 1 tbsp
Meal 5 Chicken Bowl:
  • Chicken Breast 5oz
  • Low-Sodium Salsa 1 tbsp
  • Avocado 1/2
  • Low-Sodium Black Beans 1/3 cup
  • Shredded Lettuce 1 cup
Meal 6
  • BSN Syntha 61 scoop
  • Unsweetened Vanilla AlmondMilk 1/4 cup
  • Walnuts 10

Supplements 


Pre-Workout
  • BSN N.O.-Xplode 2.0 OR BSN Hyper FX 1 scoop
  • BSN Amino-x 1 scoop
Post-workout 
  • BSN Amino-x 1 scoop
  • Glutamine 5g
  • BSN Syntha 61 scoop
During Competition Prep
  • BSN Hyper Shred 1 capsule before cardio
With 3 Meals
  • Vitamin C 1000mg 
  • Digestive Enzymes 2 capsules 
  • MRM Smart Blend 2 capsules

ROUTINE 




Day 1 (Monday) – Legs 
Day 2 (Tuesday ) – Shoulders and Triceps 
Day 3 (Wednesday) – Cardio (HIIT)
Day 4 (Thursday) – Legs and Plyos 
Day 5 (Friday) – Back and Biceps 
Day 6 (Saturday) – Cardio (HIIT)
Day 7 (Sunday) – Rest 


EXERCISES 

DAY 1 Midday (Legs) 
  1. Leg Press (4 sets of 10-12 reps) 
  2. Smith Machine Lunge (4 sets of 10-12 reps) 
  3. Butt Blaster (4 sets of 10-12 reps) 
  4. Leg Extensions (4 sets of 15 reps) 
  5. Leg Curls (4 sets of 15 reps) 
  6. Abductors (4-5 sets of 10-15 reps )

    DAY 2 Midday (Shoulders and Triceps) 
    1. Shoulder Press (4 sets of 8-12 reps) 
    2. Cable Front Raise (4 sets of 10-12 reps) 
    3. Cable Lateral Raises (4 sets of 10-15 reps) 
    4. Reverse Pec-Deck (4 sets of 12-15 reps) 
    5. Bent Over Rear Raise (3 sets of 12-15 reps)
    6. Close-Grip Press (3 sets of 12-15 reps, Superset) 
    7. Skullcrusher (3 sets of 12-15 reps) 
    8. Rope Pressdown (3 sets of 12-15 reps) 

        DAY 4 (Legs and Plyos) 
        1. Walking Lunges (3 sets of 15-20 reps, Superset) 
        2. Step-ups (3 sets of 15-20 reps) 
        3. Jump Lunges (1 set of 15 reps) 
        4. Box Jumps (1 set of 20 reps) 
        5. Dumbbell Squats (3 sets of 15-20 reps, Superset) 
        6. Stiff-Legged Deadlift (3 sets of 15-20 reps) 

            DAY 5 (Back and Biceps) 
            1. Assisted Pull-Ups (3 sets of 12 reps) 
            2. Lat Pull-Downs (3 sets of 15 reps) 
            3. Seated Row (3 sets of 15 reps, Superset) 
            4. One-Arm Row (3 sets of 15 reps) 
            5. Dumbbell Curls (3 sets of 12 reps) 
            6. Preacher Curls (2 sets of 10 reps) 




                Quote 
                “One of the greatest experiences in life is achieving personal goals that others said would be, ‘impossible to attain.’ Be proud of your success and share your story with others.”
                – Robert Cheeke


                Leave a Reply

                Fill in your details below or click an icon to log in:

                WordPress.com Logo

                You are commenting using your WordPress.com account. Log Out /  Change )

                Google photo

                You are commenting using your Google account. Log Out /  Change )

                Twitter picture

                You are commenting using your Twitter account. Log Out /  Change )

                Facebook photo

                You are commenting using your Facebook account. Log Out /  Change )

                Connecting to %s