Silvy Araujo – New Way Forward

Colombian fitness model Silva Araujo is on a mission to change the way you eat, train and think about being healthy. Here she explains her diet and fitness philosophy.

STOKING THE FIRE

Something that really helps me is having short-term goals. I believe it is key to staying motivated and to pushing yourself to reach those goals. When we set goals that are too far-fetched we end up giving up. All good things take time, and I think it is so important to understand that everything that comes easily – easily goes. Something as simple as going to the gym three times a week is great because it will make you want to go more often.

Another big motivation for me is improving in my skills, stamina, resistance, positive physical response, and just overall better health. Feeling in control of your body and more secure is going to positively affect your life in all aspects. Something I want to clarify is that motivation comes and goes. We are not always going to be motivated. For me, it is much more than motivation. To keep on track with my fitness goals and healthy lifestyle I decided to make a commitment with myself, where discipline plays a major role.

OVERCOMING CHALLENGES

When it comes to fitness, I think the biggest challenge for most, including myself, is how to carry on with exercise even when motivation slips and there’s a lack of time, or lack of social support. The biggest problem is not starting out but being able to maintain it. To do this I suggest the following:

1. Make changes little by little

If you are new to training and eating healthy you can’t expect to change your lifestyle all at once. It takes time especially when you haven’t been in shape and never trained in your life.

2. Don’t rely on willpower

Motivation comes and goes, it is fleeting and unreliable – that is where discipline is necessary. Discipline is what forces you to follow through.

3. Plan and organize

If you struggle with time, it is important to plan ahead; where, when, and how you are going to do it and try to stick with it. Most people don’t prioritize self-care behaviors like eating well and exercising. If time is an issue for you, keep it short and sharp. Try to make the most of your time. Maybe working out from home may be ideal for you.

THE WEEKLY SPLIT

Monday: Legs (hamstring-focused) and Glutes

Tuesday: Back, Triceps, Abs

Wednesday: Legs (quadriceps-focused) and Glutes

Thursday: Shoulders, Chest, Biceps, Abs

Friday: Glutes

Saturday: Full body (including abs)

Cardio 6 times per week around 40-50 minutes

THE ARAUJO WORKOUT

Monday: Hamstring and Glutes

The workout is in supersets, where two exercises are done back to back. Rest 30 seconds to 1 minute after finishing one round of both exercises and repeat until you have done it four times. Then move to the next superset.

Superset #1

Barbell squat 4 x 20, 15, 12, 10 in each round increase the weight and lower the reps)

Single leg curl 4 x 12 reps on each leg

Superset #2

Sumo squat to deadlift over bench/step 4 x10-12 reps (counting one squat and one deadlift as one repetition)

Leg press (wide stance) 4 x 12-15 reps

Superset #3

Single leg deadlift 4 x 12 reps on each leg

Abduction machine 4 x 15-20 reps

Superset #4

Barbell deadlift 4 x 12 reps

Air squats 4 x 20 reps

Tuesday: Back, biceps and abs

The workout is in supersets, where two exercises are performed back to back. Rest 30 seconds to 1 minute after finishing one round of both exercises and repeat until you have done it three times. Then move to the next superset. At the end, do a circuit of abs, four exercises back to back and repeat three times.

Superset #1

Assisted pull-ups 3 x 12 reps

Triceps dip 3 x 12-15 reps

Superset #2

Underhand barbell row 3 x 12-15 reps

Lying skull crushers 3 x 12-15 reps

Superset #3

Wide lat pull-down 3 x 12-15 reps

Cable rope triceps pushdown 3 x 15 reps

Superset #4

Straight arm lat pull-down 3 x 15 reps

Cable overhead triceps extension 3 x 15 reps

Abs circuit:

Sit-up holding ball 3 x 15-20 reps

Russian twist 3 x 40 reps (20 reps on each side)

Bicycle crunches 3 x 20 reps

Mountain climbers 3 x 40 reps

Wednesday: Quadriceps and Glutes

The workout is in supersets, where two exercises go back to back. Rest 30 seconds to 1 minute after finishing one round of both exercises and repeat until you have done it three times. Then move to the next superset.

Superset #1

Barbell front squat 4 x 12 reps

Side-lying clams 4 x 15-20 reps on each side

Superset #2

Smith machine narrow squat 4 x 12-15 reps

Walking lunges 4 x 24 reps – 12 reps on each leg

Superset #3

Bulgarian split squat 4 x 12-15 reps

Single leg extension 4 x 12-15 reps on each leg

Superset #4

Dumbbell step-ups 4 x 12-15 reps on each leg

Leg press (narrow stance) 4 x 12-15 reps

Calf raises on leg press machine 4 x 20 reps

Thursday: Chest, Shoulders and Biceps

The routine is in Giant sets, three exercises back to back. Rest 30 seconds to 1 minute after finishing one round of the three exercises and repeat until you have done it three times. Then move to the next Giant Set. At the end do a circuit of abs, four exercises back to back and repeat three times.

Giant set #1

Flat dumbbell chest press 3 x 12-15 reps

Dumbbell shoulder press 3 x 12-15 reps

Dumbbell biceps curl 3 x 12-15 reps

Giant Set #2

Incline dumbbell chest press 3 x 12-15 reps

Incline bench lateral raises 3 x 12-15 reps on each side

Incline bench dumbbell bicep curls 3 x 12-15 reps

Giant Set #3

Incline chest fly 3 x 12-15 reps

Lateral raise to front raise 3 x 10 reps

Seated single arm preacher curl 3 x 12-15 reps on each side

Abs circuit

Incline bench sit-ups 3 x 15-20 reps

Decline leg raises 3 x 15-20 reps

Swiss ball crunches 3 x20 reps

Plank 3 x 40 seconds to 1 minute

Friday: Glutes

The workout is in supersets, where two exercises go back to back. Rest 30 seconds to 1 minute after finishing one round of both exercises and repeat until you have done it 4 times. Then move to the next superset.

Superset #1

Barbell hip thrust 4 x 12-15 reps

Abduction with resistance band (above knees) 4×20 reps

Superset #2

Barbell squat with resistance band (above knees) 4 x 12 reps

Squat walks with resistance band (above knees) 4 x 20 reps (10 on each side)

Superset #3

Walking lunges 4 x 24 reps (12 reps on each side)

Glute bridge and abductions with resistance band 4 x 10 reps

Superset #4

Cable kickback 4 x 12-15 reps

Side cable leg kicks 4 x 12-15 reps

Finisher:

Frog pumps 3 x 20-30 reps

Saturday: Full Body

Each giant set has four exercises that you should complete back to back without rest. Rest 30 seconds to 1 minute after finishing one round of the four exercises and repeat until you have done it three times. Then move to the next giant set.

Giant set #1

Jumping Jack with shoulder press 3 x 40 seconds

Squat pulses with arms extended (hold) 3 x 40 seconds

Lunge with arms overhead 3 x40 seconds

Sit-ups with Russian twist 3 x 40 seconds

Giant set#2:

Plank renegade row + push-up 3 x 40 seconds

Glute bridge + chest press 3 x 40 seconds

Glute bridge hold + close-grip press with skull crushers 3 x 40 seconds

Alternating leg raises + crunch toe touch 3 x 40 seconds