Fitness Model Tania Ziesman’s Workout Routine & Diet Revealed!

Trimmed&Toned Team.

You Can Check Out Tania Ziesman’s Full Interview With Us Here:

Bikini & Fitness Model Tania Ziesman a.k.a “Tania Z” Talks With Trimmed & Toned

What Is Your Workout Routine?

Monday- Shoulders/Triceps/Abs/Cardio

Abs: (I like to perform my ab routine first. Sometimes after strength training, you may become tired when finished and more likely to skip your ab workout)

Roman Chair Knee Raises X 5 sets of 20 reps
Roman Chair Side Raises X 3 sets of 20 reps
Stability Ball Rises on Bench X 3 sets of 20 reps
Planks 3 sets to fatigue

Shoulders: X 3 sets of 12-15 reps

Push Ups
Barbell Upright Row
Seated Arnold Press
Dumbbell Front Raise/Lateral Raise Combo

Triceps: X 3 sets of 12-15 reps

Dips
Lying Tricep Extension
Dumbbell Kickbacks
Cable Pushdown

Cardio:

25-45 mins on treadmill or stair climber

Tuesday- Legs

Warm Up: (Repeat 3 X)

Jump Lunges 20 each leg
Static Speed Skaters 20 each leg
Plyo Speed Skaters 15 each leg

Reps: X 3 sets of 15-20 reps

Deadlifts
Dumbbell Single Leg Bulgarian Squats
Barbell Squats
Dumbbell Step-Ups with Kickbacks
Lying Hamstring Curls
Standing Calf Machine
Calf Extension Machine

Wednesday- Cardio/Abs

Cardio:
Stair Climber 30 minutes & Treadmill 30 minutes with intervals

Abs:

Ball Crunch X 5 sets of 20 reps
Leg Raises Holding Plate X 5 sets of 15 reps
Weighted Sit Ups with Medicine Ball X 5 sets of 15 reps
Scissor Kicks X 5 sets of 20 reps

Thursday- Chest/Biceps/Cardio

Chest: X 3 sets of 15-20 reps

Incline Dumbbell Chest Press
Decline Dumbbell Chest Press
Weighted Push Ups
Chest Flys on Stability Ball

Biceps: X 3 sets of 15-20 reps

Standing Bicep Curl
Hammer Curl
Standing Dumbbell Reverse Curl
Cable Curl

Cardio:

25-45 mins on treadmill or stair climber

Friday – Hammer Fitness Bootcamp Class

Hammer Fitness Bootcamp Class

Saturday- Back

Reps: X 3 sets of 15-20 reps

Dumbbell Push Ups with Rows
Single Arm Dumbbell Rows
Barbell Bent Over Rows
Pull Ups

Sunday- Rest

Rest

What Is Your Diet Like?

I actually enjoy eating healthy and clean. I don’t believe in “dieting” (unless your training for a show). You have to enjoy what your eating in order to be consistent, so finding healthy foods that you like is very important. I love to cook and always experiment in the kitchen.

I am a vegetarian so I always have to make sure I am getting enough protein in my diet. I don’t deprive myself of foods and allow myself cheat meals here and there.

I eat every 2-3 hours and my diet consists mostly of whole grains, oats, nuts, lots of veggies, tofu & tempeh, beans, quinoa, sprouts, berries, & fruits. I don’t drink milk so instead I have almond milk and I am not crazy about egg whites… I have to force myself to eat them sometimes.