Workout with Bonnie Pfiester

Workout With Bonnie

Since many ladies are worried about "bulking up", Bonnie thought it would be helpful to share her own personal workout as proof you can workout without looking like a body builder. "The more you put in, the more you get out." If you are wondering how often you should work out, it just depends on how fast you want results. You can get healthier by implementing a simple walking routine, but if you want to reshape your body it takes a little more planning and effort...but the reward is great!

For cardio, I run most mornings with my mom. Currently we are doing interval training where we alternate walking and running. Below is my personal weight program without abs which can be done daily.

MONDAY - Legs: (4 sets of 18)
Leg Press (200lb+sled) (single leg presses on Thursdays)

Leg Extension (80-90lbs) (single leg extensions on Thursdays)

Single leg lunge for butt work (30 reps on each leg)
Walking Lunges (15lb dumbbells)

Let Curls (80lbs, rotating single curls with 20-30lbs each) (singles on Thursdays)

Straight Leg Dead Lifts

TUESDAY - Shoulders: (3-4 sets of 12-15)
Standing shoulder press (15lbs + bar)
Sitting shoulder press with (20lb dumbbells)
Lateral Raises - straight armed (10lb db)
Lateral Raises - bent in close (20lb db)

Upright Rows (35-45lb using bar)
Rear delts (15lb db)
Reverse pec dec (70lbs)

WEDNESDAY - Back and Triceps (3-4 sets of 12-15)

Dumbbell Chest Press (25lb dumbbells)

Dumbbell Flies (20lbs)

Lat Pulldowns wide (75-85lb)
Lat Rows (85lb)

Bent over rows (30lb dumbbells)
Straight-armed Tricep cable pull downs (35lbs)

Tricep Press (Dip machine) 55-70lbs

Tricep Kickbacks (12lb dumbbells)

Standing bicep curl with straight bar (30lbs) (drop sets)

Single Arm Bicep Curl (15lbs)

THURSDAY - Repeat Light Leg Day (do singles on many exercises)

FRIDAY - Repeat Light Shoulder Day (super sets, light weights burning it out)

WEEKENDS - extra optional days to hit upper body again.