Karina Petite

Karina Petite
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Fitness 360: Karina Baymiller, Petite Powerhouse Training

January 07, 2020

•

7 min read

January 07, 2020

•

7 min read

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JDa617 ( Jennifer (SC - JenniferL617/ IG - JDA617) )
Just because she lost 50 pounds doesn't mean she's done! Karina's muscle-building training regimen is heavy, tough, and delivers killer results. Check it out!

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You don't lose 50 pounds or become a finalist for Bodybuilding.com's BodySpace Spokesmodel Search by lifting a dumbbell a few times or spending 20 minutes on the elliptical. You get there by working hard and staying focused. That's exactly what Karina does days six days per week.
She's a personal trainer, yes, and spends her days in the gym helping her clients meet their fitness and physique goals, but she also spends a lot of time working toward her own goals. This ball of energy doesn't need more than a day of rest each week.
Right now, Karina trains on a six-day split. She trains one body part per day and leaves Sunday for rest. She prefers to train in the morning when she has the most energy, but can fit in her workout whenever she has time. "My workouts are usually between 50-75 minutes, including a 10-minute warm-up on the treadmill."
This 10-minute run is the only cardio Karina usually does during the week. "If I'm feeling extra ambitious, I may throw in 10-15 minutes of high intensity interval training (HIIT) after a lifting session, or an outdoor run if the weather is nice, but that's not a usual thing."
Karina also likes to hammer her legs. She trains them twice per week. One day is dedicated to lifting with heavy weight for low reps, and the other day is spent doing lighter weight for more reps with added plyometric movements. No skinny quads on this girl!
To build stronger shoulders, Karina trains with a combination of Olympic-style movements and isolation exercises. "I've found this to be the best combination for size," she says.
Right now, Karina is adding more muscle to her powerful frame. Most of her workouts consist of four sets of lower reps with heavy weight. Every few weeks, however, she does an entire week of high-rep, light-weight workouts to shock her body.
Regardless of the workout or rep range, Karina always includes supersets. "Supersets maximize time, efficiency, and performance," she says.

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Don't risk doing a workout improperly! Avoid injury and keep your form in check
with in-depth instructional videos.

View our enormous library of workout photos and see exactly how each exercise
should be done before you give it a shot.

Quickly read through our step-by-step directions to ensure you're doing each
workout correctly the first time, every time.

Already have a Bodybuilding.com account with BodyFit?
Sign In

Don't risk doing a workout improperly! Avoid injury and keep your form in check
with in-depth instructional videos.

View our enormous library of workout photos and see exactly how each exercise
should be done before you give it a shot.

Quickly read through our step-by-step directions to ensure you're doing each
workout correctly the first time, every time.

Already have a Bodybuilding.com account with BodyFit?
Sign In

Don't risk doing a workout improperly! Avoid injury and keep your form in check
with in-depth instructional videos.

View our enormous library of workout photos and see exactly how each exercise
should be done before you give it a shot.

Quickly read through our step-by-step directions to ensure you're doing each
workout correctly the first time, every time.

Already have a Bodybuilding.com account with BodyFit?
Sign In

Don't risk doing a workout improperly! Avoid injury and keep your form in check
with in-depth instructional videos.

View our enormous library of workout photos and see exactly how each exercise
should be done before you give it a shot.

Quickly read through our step-by-step directions to ensure you're doing each
workout correctly the first time, every time.

Already have a Bodybuilding.com account with BodyFit?
Sign In

Don't risk doing a workout improperly! Avoid injury and keep your form in check
with in-depth instructional videos.

View our enormous library of workout photos and see exactly how each exercise
should be done before you give it a shot.

Quickly read through our step-by-step directions to ensure you're doing each
workout correctly the first time, every time.

Already have a Bodybuilding.com account with BodyFit?
Sign In

Don't risk doing a workout improperly! Avoid injury and keep your form in check
with in-depth instructional videos.

View our enormous library of workout photos and see exactly how each exercise
should be done before you give it a shot.

Quickly read through our step-by-step directions to ensure you're doing each
workout correctly the first time, every time.

Cassie Smith is a freelance writer living in Boise, Idaho.

A very useful workout program for women is bit.ly/2EN0vH6
Finally something that looks perfect for me!! Can't wait to do one of these today! :D

Started this, feel the burn in my legs, and the sweat was pouring out of me, Yay! great workout, chest abs today
Wish I could add this workout to my bodycalendar!
Started this today! A real challenge! Feel like I'm working hard and I love it (:
Lost 50 pounds?amazing....how long did that take? Week 3 is awesome...i have been away for a week and couldnt exercise much :(. but am gonna make week 3 work
Did the legs routine today and I'll start the whole program fresh on Monday. What a great workout! I'm going to be sore tomorrow...
Love it so far. Already feel results. So do we do this same thing for 6 weeks?
This workout is kicking my butt. I love it!!!

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