I'm a Fitness Model, and This Is How I Train in a Week

By Tamara Pridgett
Dana Kinlaw
Dana Kinlaw


I'm Tamara and along with being an editor at POPSUGAR, I'm also a fitness model and personal trainer. I've been training at an elite level since I was 7 years old and still enjoy it! While my schedule tends to be very tight with clients, shoots, and a full-time job, I make sure to carve out time in my day to focus on myself and train. I train consistently five to six times a week, doing a little bit of everything from running to heavy weights. Checkout my week of training below:

Monday

  • Weighted Single-Leg Deadlifts — 3 sets of 10 reps
  • Bulgarian Split Squats — 3 sets of 12 reps
  • Box Jumps — 3 sets of 10 reps
  • Sumo Squats — 3 sets of 15 reps
  • Walking Lunge — 3 sets of 10 reps, each leg
  • Hamstring Curls — 3 sets of 12 reps

    • Tuesday

  • Bench Press — 3 sets of 12, 10, and 8 reps
  • Triceps Push-Downs — 3 sets 8, 10, and 12 reps
  • Chest Dips — 2 sets of 10 reps
  • Pull-Ups — 3 sets of 10 reps

    • Wednesday

  • Rest day / stretching

    • Thursday

  • Six-mile run
  • Core: forearm plank, left and right side plank, and bird dog

    • Friday

  • Weighted Sled Push — 3 rounds
  • Battle Ropes Circuit: jumping jacks, overhead slams, alternate with lateral lunge, and slams with a burpee. 1 minute per exercise for a total of 4 rounds.
  • Bottoms-Up Kettlebell Carry — 3 sets of 20 meters, each arm
  • Pull-Ups — 3 sets of 10 reps

    • Saturday

  • 30-minute run with a foam rolling session afterward

    • Sunday

  • Rest Day