Angelica Teixeira is a two-time Bikini Olympia champion, and a have a look at her coaching and weight-reduction plan routine provides a short clarification as to why she’s been on the high of this division over the previous few years.


“I often have two meals, work with my on-line purchasers in between and have Skype posing purchasers, then after two meals I am going to the fitness center and do my weight coaching, adopted by half-hour of cardio (often stairmaster or HIIT). When prepping for contests, I’ll add a second cardio session of half-hour at night time, or typically fasted within the morning (often inclined stroll).”


Angelica’s exercises are based mostly around supersets. This manner, she’s in a position to incorporate quite a lot of quantity in a comparatively quick period of time.

In complete, Angelica’s exercises final round 90 minutes.

  • Monday: ( glutes)
  • Tuesday: (shoulders)
  • Wednesday: (hamstrings)
  • Thursday: Again and Biceps
  • Friday: (glutes/hamstrings)
  • Saturday (chest, triceps and abs)
  • Sunday: Relaxation


In the course of the low season, Angelica does 20 minutes of cardio proper after her power exercise.

“Throughout prep I begin with half-hour after coaching and enhance slowly going as much as two classes of half-hour if wanted. My favourite cardio is stairmaster, inclined stroll, and HIIT.”


Angelica cites shoulders and glutes as her favourite physique elements. She believes it’s extraordinarily essential for a bikini competitor to have these physique elements developed. As she says, “For bikini rivals, the booty and spherical shoulders matter probably the most.”

  1. Glute kickbacks
  2. Squats
  3. Lateral Raises

If she might select just one train as her favourite, Angelica says it might be glute kickbacks. She says this train has helped her develop her glutes greater than anything.


Angelica has the same weight-reduction plan each within the low season and through contest prep. She eats six meals per day, ensuring to have some kind of protein in every of her meals. At the least 4 of her meals include complicated carbohydrates similar to oatmeal, rice, and candy potatoes. She additionally provides wholesome fat similar to peanut butter, avocado, egg yolks, and nuts.

Lastly, Angelica additionally provides quite a lot of greens and fruits to her weight-reduction plan. They’re wealthy in fiber, which permits her to effectively take in vitamins from meals. “I don’t eat a lot fruits throughout prep, often solely blueberries and strawberries. Throughout low season I’ll add extra fruits like banana, papaya, and mangos.”

The primary distinction between Angelica’s low season and in-season weight-reduction plan is that she’ll add these further carbs through the low season. Because of this, she feels this helps replenish her muscle tissue to provide her extra vitality throughout her exercises.


Listed below are Angelica’s high guidelines for attaining a lean and toned determine:

  • Eat small, and clear parts each 3 hours.
  • Keep away from saturated fat, alcohol, and sugar. Drink quite a bit water to flush out the toxins.
  • Incorporate intense workout routines similar to HIIT to hurry up the metabolism.