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HOW I TRAIN: NPC BIKINI ATHLETE CARLY HART

Lights OutBy Lights Out      January 8, 2021

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HOW I TRAIN: NPC BIKINI ATHLETE CARLY HART
Even if the temperatures can sometimes reach 120 degrees in the desert, Carly Hart considers Arizona the coolest place on Earth to train. The NPC bikini competitor’s admiration for the Grand Canyon State may be a bit biased considering Pederson gets to train with a gymful of Olympians—including two-time Ms. Fitness Olympia Whitney Jones—at Pro Physiques in Gilbert. “The environment at Pro Physiques is unlike anything I’ve ever experienced,” Hart says. “Everyone is rooting for each other and seeing so many other hard workers is inspiring.” Sports have always been a huge part of Hart’s life, as she grew up participating in swimming, gymnastics, and cheerleading. In high school, Hart began doing CrossFit, soon after working her way toward Olympic weightlifting. When she got to college, Hart turned her focus toward bodybuilding. Soon after, Hart racked up a win and seven top-five finishes in the NPC bikini division. Now Hart has ambitions of earning her pro card and is learning from one of the sport’s greats in hopes of making her way onto the Olympia stage one day. “I’m coached by the one and only Whitney Jones,” she says. “I’m lucky to be a part of this amazing community.” What makes training for competition such an adrenaline rush? It’s tough but so rewarding. Prepping requires pretty serious pain tolerance and mental fortitude. Getting through the dieting and training and coming out of the other side proves to yourself that you can do whatever you set your mind to. Seeing everything come together as a result of your hard work is extremely satisfying. What’s the one piece of equipment everyone should have in their home gym? A booty band. It’s so versatile and can be used for SO many exercises but some of my favorites are glute kickbacks, banded jump squats, and banded side hops. Even without any weight, these burn so good. What’s your favorite body part to train? And what are some of your best exercises for that body part? Glutes all day, every day!! Cable kickbacks, heavy walking lunges, and deadlifts of any sort are some of my favorites! What’s the best for sticking to a workout routine? Establish a routine! Start by creating a morning ritual. Wake up at the same time, get in your workout, then plan out your day. Ever since I started doing this, I’ve been so much more productive. At the same time, I’d suggest giving yourself some grace. Having an “off day” is completely normal and expected. If you keep striving for perfection, it’ll leave you perpetually unsatisfied, but striving for personal excellence and improvement will help you stay the course. What keeps you motivated to training? Working with the Pro Physiques team, I’m lucky to be around tons of contagious energy which carries over from the gym into my daily life. The athletes here, Whitney, Breena Martinez, Alexandria Ross, Emma Balletti, they motivate me daily.


GET BIKINI FIT WITH CARLY HART

GET BIKINI FIT WITH CARLY HART
TIME: 20 minutes
EQUIPMENT NEEDED: Jump Rope

WHY IT WORKS: The goal is to make it as hard as possible with minimal rest and keeping my heart rate high. It’s super quick and effective and keeps the heart rate high. Plus, it’s a lot less boring than walking on a treadmill!

THE WORKOUT: Perform each exercise back to back for 60 seconds, taking as little as rest as possible. Do for as many rounds as possible within the 20 minutes (or add time if you can).


1. Pop Squats
2. Side Hops
3. Burpees
4. Jump Rope
5. Sprints
6. Jump Lunges

To stay updated with Carly, follow her on social media.
Instagram: @carlyyhartfit

BYLINE TEMPLATE: by Jeff Tomko
Lights Out

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