We know you fitness fanatics have been training hard all year. But, let’s face it, there’s always a little “work” to do heading into summer. Tighten this, shape that…the finishing touches before the tropical getaway, lakeside retreat or seasonal special event.
To help you get in top form, we enlisted three-time FitnessRx cover model, IFBB Bikini Pro and five-time Miss Supercross Dianna Dahlgren. She recently embarked on an eight-week program to get ready for her FitnessRx cover shoot and shared all the details with us so we could share them with you!
During this program, Dianna dropped 8.5 pounds over the eight weeks, resulting in a lean and fit physique. And she wasn’t a slave to cardio or on a wacky diet. Dianna employed intense weight training, HIIT and flexible dieting, all of which she has grown to love under the guidance of her coach Layne Norton.
“Women who want results and love to lift will enjoy this program,” explains Dianna. She adds that the program would also benefit those who want to “build their metabolism or just want to try something different for calorie burning.”
Ready to work? Let’s do this!
Choose any method/equipment that allows you to perform an all-out effort safely: treadmill, bike, swim, stairs, sled push, row, etc.
WARM-UP: 5-minute light jog then stretch
INTERVALS: Repeat 8-10 times
All-out Sprint – 30 seconds
Recover – 90 seconds
FLEXIBLE DIETING APPROACH
Dianna doesn’t believe in eating the same thing day in and day out or restricting any foods. Rather, she targets set macronutrient (protein, fat, carbs) grams per day with whatever foods she chooses. She also has a few higher carb days each week to help keep her metabolism high. Dianna typically selects foods that are filling and nutritionally dense because she, in her words, “is a naturally hungry gal.” Her macronutrient targets are based on her metabolism and body type. If you are looking for a meal plan to get you started, take a look at these options: Beach Body Meal Plan & Carb Cycling.
DIANNA’S SUPPLEMENT PLAN
“I believe that Advanced Molecular Labs’ [AML] supplements are the best. They are based on cutting-edge science and innovation.”
AML PREWORKOUT: “I use my AML Preworkout whenever I lift. It’s the best pre-workout taste I’ve ever had and it gives me the right amount of focus and energy. It’s not a crazy overstimulated feeling— you’re not like itching to get out of your skin or anything like that. I drink half of it when I am heading to the gym. Then I drink the last half as I’m working out. It really gets me through those heavy lifting sessions.”
AML THERMO HEAT DAYTIME: “I use my Thermo Heat daytime fat burner before my HIIT sessions.”
AML THERMO HEAT NIGHTTIME: “I love Thermo Heat Nighttime — my whole family loves it too because it gives you such a great night’s sleep. Something I can definitely use when I am on the road.”
AML THERMO HEAT MULTI: “I also take the new Thermo Heat Multi advanced metabolism-enhancing multi-vitamin.”
GET IT RIGHT
Position the bar on your upper trap muscles. Stand with feet shoulder-width apart and toes turned out slightly. Keeping your abs tight, head up and torso upright, lower down until your thighs are parallel to the floor. Focus on pushing through your heels as you drive upward toward the starting position.
Grab wider than shoulder-width apart. Pull your body up so that your chin is above the bar. Slowly come down to starting position. Use chin dip assist machine, bands or a spot, if needed.
SEATED CLOSE-GRIP ROW
Keeping your back straight, pull the handle just below your chest while drawing your shoulders back. Slowly straighten arms and lean slightly forward to stretch the muscle before pulling back again.
DUMBBELL HAMMER CURL
Begin holding dumbbells at your sides with a neutral grip. Keeping your palms facing toward your body, curl the dumbbells up toward your shoulders and slowly lower back to starting position.
LYING TRICEPS EXTENSION
Lying on a flat bench holding a barbell or EZ bar, press the weight straight up toward the ceiling. Keeping your elbows stationary, slowly lower the barbell to your forehead. Extend the weight back up to the starting position without locking out your elbows.
Hold dumbbells at your sides. Keeping the elbows slightly bent, raise each arm out to the side so that your elbows and wrists are at shoulder height. Slowly return to starting position.
Holding a dumbbell in each hand parallel to the front of your thighs, raise your arms to shoulder height and then lower down. Make sure to keep your neck and traps relaxed throughout the exercise.
Standing with your feet shoulder-width apart and toes pointed slightly outward, squat down and grasp the bar using a mixed grip. Keeping your back flat, chest up, arms straight, eyes forward and weight in the heels, stand up by extending the knees and driving your hips forward. Make sure to not shrug or lean backwards.
Place feet on platform— higher emphasizes glutes, lower emphasizes quads. Drive through heels to press the platform out. Release lever and grasp handles. Lower sled and then press back out. Keep knees pointed same directions as feet.
Place your left foot on top of a bench/box. Pressing through that foot, straighten the leg to stand on top of the bench/box. Lower the right leg back down to the floor, keeping the left leg on the bench. Repeat all reps on the left before switching to the other side. Hold dumbbells or barbell, for added challenge.
BARBELL HIP THRUST
Begin seated on the ground with a bench behind you. Place a barbell on your lap and lean against the bench. Then, thrust your hips up vertically— your shoulder blades and feet should be supporting your weight. Slowly lower and repeat.
SEATED CALF RAISE
Using seated calf machine, place the ball of your feet onto the step. Bring your heels as low as you can and press back up as high as you can on your toes.
LEG EXTENSION MACHINE
Adjust machine so the pad is just above your ankles and your back is pressed against the seat back. Slowly extend legs up until they are straight. Hold for two seconds, then return to starting position.
LYING HAMSTRING CURL MACHINE
Lie on the machine with your hips and torso pressed firmly on the bench. Position the back of your ankles on the roller pad and then bring your heels toward your butt. Slowly return the weight to the starting position.
Hold a barbell or dumbbells at shoulder height with your palms facing forward. Press the weight straight up until your arms are just short of straight. Lower and repeat.
CABLE BICEPS CURL
Keeping elbows locked in at your sides, curl the bar up toward your chest. Return to the starting position.
CABLE TRICEPS PRESSDOWN
Begin with your elbows by your sides, holding the rope. Slowly extend arms straight down to your legs, keeping elbows pressed into your body throughout the exercise.
BARBELL CHEST PRESS
Lie on a flat bench. Using a medium-width grip, lift the bar from the rack and hold it straight over your chest. Slowly lower the weight until the bar touches your middle chest. Push the bar back to the starting position as you breathe out.
Hang from a bar (or ab straps) with legs fully extended. Lift knees toward your chest. Slowly lower to start. Do not swing.
STABILITY BALL CRUNCHES
Sit on the stability ball with your feet flat on the floor. Walk your feet forward to lower your back onto the ball. Knees should be bent to about 90 degrees. Exhale as you contract your abdominal muscles and curl your shoulders and trunk toward your knees.
STABILITY BALL KNEE-INS
Begin in a plank position with your feet elevated on the stability ball.
Pull your knees in towards you chest in a controlled manner squeezing your abs at the top of the movement. Hold for a second and slowly extend legs back into starting position.
KEEP UP WITH DIANNA
Bryner RW, et al. Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. J Am Coll Nutr. 1999 Apr;18(2):115-21
Hazell TJ, Olver TD, Hamilton CD et al. Two Minutes of Sprint-Interval Exercise Elicits 24-hr Oxygen Consumption Similar to That of 30 min of Continuous Endurance Exercise. International Journal Sports Nutrition Exercise Metabolism, 22: 276-283, 2012
Hamlyn N, Behm DG and Young WB. Trunk muscle activation during dynamic weight-training exercises and isometric instability activities. J Strength Cond Res 2007; 21, 1108-1112.