Training and nutrition plan by Olya Haidner

Cover Model and Fitness Star Olya Haidner is one of the most famous fitness models in the world. Even as a child she was very active in ballet, gymnastics, and also dancing, which is still her great passion. She became a professional dancer for her native Russia and participated in several competitions. In 2004 she moved with her son to Canada, where she gave birth to a daughter a year later. During the pregnancies she gained almost over 25 kilograms of body weight each time, which made her depressed and unhappy. On her birthday, she received a membership card for the local gym as a gift, which caused her entire life to change radically. She watched some fitness models while working out and from then on she tried to work out better and harder. Her irrepressible will and love for her children then led to her current body, which has now become a role model for many young ladies. Olya Haidner is 162 cm tall and weighs 56 kilograms. Below is the training program of Olya Haidner.

Workout Olya Haidner:

Monday: shoulders
Side Raises -3 sets of 8-12 reps.
Front Raises -3 sets of 8-12 reps.
Overhead Flies -3 sets of 8-12 reps.
Side Cable Raises -3 sets of 8-12 reps.
Military Press -3 sets of 8-12 reps.
Squat Press -3 sets of 8-12 reps.
Rear Flies -3 sets of 8-12 reps.
Tuesday: Back/Triceps and Cycling
Seated Row -3 sets of 8-12 reps.
Pull Downs -3 sets of 8-12 reps.
Chin-ups -3 sets of 8-12 reps.
Pullovers -3 sets of 8-12 reps.
Seated Row -3 sets of 8-12 reps.
Dips -3 sets of 8-12 reps.
Tricep Pushdowns -3 sets of 8-12 reps.
Wednesday: legs and crossfit
Hack squat (Wide Stand Rock Bottom) -3 sets of 8-12 reps.
Sumo Deadlifts -3 sets of 8-12 reps.
Rock Bottom Jump Squat -3 sets of 8-12 reps.
Lunges-3 sets of 8-12 reps.
Leg Curls -3 sets of 8-12 reps.
Crossfit
Thursday: Hot Yoga
Hot Yoga - 60 to 90 minutes
Friday: biceps/chest
Barbell Curls -3 sets of 8-12 reps.
Alternate Hammer Curls -3 sets of 8-12 reps.
Dumbbell Prone Incline Curl -3 sets of 8-12 reps.
Seated Close-Grip Concentration Barbell Curl -3 sets of 8-12 reps.
Bench Press -3 sets of 8-12 reps.
Dumbbell Pullovers -3 sets of 8-12 reps.

The three favorite exercises of Olya Haidner

1. jump squats (squat with jump) - This exercise perfectly trains legs and buttocks and are also suitable for an intense cardio workout
2. pushups - Are good for the shoulders, chest, back and torso and can be trained anywhere without equipment
3. leg lift - The ideal exercise for the abdominal muscles

The Olya Haidner Nutrition Program

Meal 1: oatmeal, boiled eggs and a grapefruit
Meal 2: Protein powder with oatmeal and almond butter
Meal 3: Chicken breast, green beans and quinoa
Meal 4: Fresh salmon, green beans and an apple
Meal 5: Protein Shake
Meal 6: Chicken, cucumber, green beans and spinach

Olya Haidner's Supplements

Whey protein - Whey protein is very effective especially directly after getting up in the morning or immediately after training, because the muscles are very quickly supplied with the necessary nutrients through the bloodstream
Multivitamins
Fish oil - contain EPA (eicosapentaenoic acid) and/or DHA (docosahexaenoic acid)