Health&Fitness Talk

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Simply Kendi part 3 Simply Kendi part 3
Health and Fitness Talk recently caught up with National Physique Committee competitor Kendi Charls, to talk about her life as a fitness competitor, her... Simply Kendi part 3

Health and Fitness Talk recently caught up with National Physique Committee competitor Kendi Charls, to talk about her life as a fitness competitor, her training and her diet.

Describe a typical week of workout regime while you are training for competition. How much/ what type of cardio? How much/what type of weights, etc.?

Until now, all training has been fairly similar as to what workouts and cardio looks like. Usually I am doing more low intensity cardio on the stepper or on a treadmill at an incline. It starts around 45 minutes and will extend up to 90, to possible two hours of cardio closer to the competition. As far as weights, it’s pretty simple movements. I just really focus on targeting each muscle group. I usually lift one body part per day.

Example Workout Schedule:

  • Monday – Arms (3/4 lifts for the bicep & ¾ lifts for the triceps)
  • Tuesday – Back (5-6 lifts targeting all parts of my back)
  • Wednesday – Shoulders – (low reps / high weight) (4-5 lifts hitting each part of the shoulder)
  • Thursday – Legs
  • Friday – OFF
  • Saturday – Shoulders – (high reps / low weight) (4-5 lifts hitting each part of the shoulder)
  • Sunday – OFF or (high reps / low weight hamstring / glute work)

If you notice I have shoulders on there twice. My shoulder caps are one of my weaknesses so I try to work them twice a week. I generally do sets of four anywhere from 8-15 reps depending on what kind of weight I am pushing. If I am doing high reps/low weights then I will do 4 sets of 20-25 with smaller weights.

However – stay tuned! I have an entire new regime that I will be doing as I begin my contest prep for JR. USA Nationals. I have done a lot of research on this and am very excited to completely change everything I have typically done. I can’t wait to see what type of look I bring to this competition!

Do you use any special, specific or alternative workouts like yoga, cross fit, etc.? How do you think they help? What do you get out of them?

I would love yoga. I just generally can’t get myself to go to classes that often. I have the mentality that I need to sweat and be dead tired after a workout to call it a workout. I love incorporating boot camp style workouts, cycling, track work, etc. into my routine when I can. When it gets nice, I would rather be outdoors doing cardio as opposed to stuck on a treadmill, so lately I have been getting creative with my routines. It’s always good to have a variety in your routine. It keeps your workouts fun and gives you something to look forward to. Plus, it’s fun to go to classes with friends and just follow instead of having to use your brain and come up with the next awesome move.

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