INBA Fitness Model Champion And Muay Thai Fighter Chontel Hau Workout Routine.

Monday: HIIT/Legs/Abs/Cardio

AM: Muay Thai – HIIT Session 30mins

PM: Legs/Abs/Cardio

Weighted Smith Machine Lunges (Each side) 4×6
Static Lunge 4×20
Leg Extension (Dropset) 4×10

Air Squats 4×20

DB Deadlift 4×6

Lying Leg Curl 4×6

Back Hyperextension (Focusing on the glutes)

Leg Raises 3×10

Incline Walk (130bpm) 20mins

Tuesday: HIIT/Back/Abs/Cardio

AM: Muay Thai – HIIT Session 30mins

PM: Back/Abs/Cardio

30min Muay Thai HIIT Pad Session
Lat Pull Down 4×6
Seated Row 4×6
Bent Over Barbell Rows 4×6

Wide Grip Assisted Chin Up’s 1x Failure

Straight Arm Pulldowns 3×15

Bench Leg Raise 3×15

Hanging Leg Raise 3×15

Incline Walk (130bpm) 20mins

Wednesday: HIIT/Chest/Shoulders

AM: Muay Thai – HIIT Session 30mins

PM: Chest/Shoulders

Dumbbell Incline Press 4×6
Push Up Narrow 4×20
Power Rack Bench Press 4×6
Cable Crossover 4×6

Arnold Press 4×6

Dumbbell Side Lateral Raise 4×6

Dumbbell Front Raise 4×6

Dumbbell Upright Rows 4×6

Read Delt Fly Machine 4×6

Incline Walk (130bpm) 20mins

Thursday: HIIT/Biceps/Triceps

AM: Muay Thai – HIIT Session 30mins

PM: Biceps/Triceps

Incline Dumbbell Curl 4×6
EZ Bar Curls Standing 4×6
Standing Cable Curls 4×25
Standing Tricep Extension 4×6

Bench Dips (Dropset) 4×10

Incline Walk (130bpm) 20mins

Friday: HIIT/Hamstrings/Glutes/Abs

AM: Muay Thai – HIIT Session 30mins

PM: Hamstrings/Glutes/Abs

Barbell Deadlifts 4×6
Lying Leg Curls 4×6
Back Hyper Extension Machine 4×6
Weighted Walking Lunges 4×30

Cable Crunches 3×10

Lying Leg Raises 3×10

Ab Heel Taps 3×10

Incline Walk (130bpm) 20mins

Saturday: Cardio/Back/Calves

AM: 30 min walk (130bpm)

PM: Back/Calves

Cable Crossover One Arm Row 4×6
T-Bar Row 4×6
On Arm Dumbbell Row 4×6
Leg Press 4×6

Seated Calf Raises 4×18

Standing Smith Calf Raises 4×6

Squatted Calf Raises 4×6

Incline Walk (130bpm) 20mins

Sunday: Cardio

30 min walk (130bpm)