Liesje´s Fitness & dance page

Relationship Status: In a Relationship, Engaged About Me:
Professional Dancer

For my job as professional dancer I have to stay in shape so it is only one step away from fitness.

At the end of 2006, I began to add more weight training at my dance workout program. My muscles respond very quickly. I like the feeling of getting stronger, to see my muscles develop size , strength , tone and separation .

I always used to train hard. This is essential for my job as professional dancer. For example, I have to train my dance choreographies every day. For this I use weights at my wrists, a weight belt and weights at my ankle. All weights together are about 35 pounds and I do running for about one hour every day. This was my daily workout for years. Now I practice with additional weight training for building muscle .

My man prepares me for fitness competition and makes my plans .
So, I practice since this a new workout program. The weight training is much harder than before, but it is a great feeling to feel my muscles burning at workout. My arms gained 2 inches since the beginning . I think this is a great result and I can't wait to see what results my new workout plan brings in the furure . It is about 65% focused to build more muscle and strength in my upper body; because of my job as dancer my legs always have been in great shape. So, it is not necessary to work my legs much harder than before. My new leg training is just focused to build more definition .
That i built a lot of strength at my upper body with my man´s training programm and how good it works on my muscles recocnized i as i armwrestled our male dancers at my dance accademy . I just showed our male dancers proudly at a bicep pose how good my training works and so they challenged me for armwrestling . I was strong enough to push the arms to the table from many of the male dancers . I was a great feeling to win .

For my second contest we decided that i need more size and deffinition at my shoulders and my back . My man modifys my training plan for this .



My Measurements : inch

Height : 5.5 1/2
Weight : 125 #
Biceps : 13
Forearms : 10,5
Quads : 21
Calves : 13,5
Chest : 35,5
Waist : 24
Hips : 34,5
Leg length : 34,5

My Measurements : cm

Height : 1,66 m
Weight : 56 Kg
Biceps : 33 cm
Forearms : 26,5 cm
Quads : 53 cm
Calves : 34 cm
Chest : 90 cm
Waist : 61 cm
Hips : 88 cm
Leg length : 88 cm


Some of my training weights i use im pounds

Barbell curl 70 # - 80 #
Dumbbell curl : 20 # - 25 #
Bench press : 130 #
Squat : 160 #
Leg press 220#
Shoulder press 65 # - 75 #

Some of my training weights i use im Kilo

Barbell curl 30 - 35 Kg
Dumbbell curl : 10 - 12 Kg
Bench press : 55 Kg
Squat : 70 Kg
Leg press 100 Kg
Shoulder press 30 - 35 Kg

chin up wide 4 - 5 assisted 7 - 8
chin up close 4 - 6 assited 8 - 10
Push up 30
Push up wide 35
Push up close 25
one arm push up 3 -5
Dips 25

Additional to the weight training i do a lot of cardio and dancing .

Hi here is something additional about my training .

How you I add more weight .

I put on a little more weight every time you be able to do 4 - 5 additional reps per set without giving all . I have good results with this .
At the moment I be able to do all sets with more rep it is time to ad some weight .
For upper body I ad between 3 or 5 pound for legs , lat or chest it could be 10 - 18 pounds .
For example : I built 2 inch more bicep size and a lot of strength in just 2 years so it works great .

To see consequent results don’t add to much weight . I add only a few pounds every time and so my body is able to built more strength very fast and in a very short time
So I don’t make one big step by adding more weight I can lift in a correct exercise move . Adding only a few pounds is better .
My man made this concept for me to built high quality muscle mass that is harder and able to built more strength .
First I had to try out at training frequently to find the point to add , now I know about my gains and feel when it is time to add .


About the beginning and my way to fitness .

Before I met my man (in September 2003), I never thought about fitness, I just did my training I needed for dance. His former wife and his step daughter are bodybuilding woman, so he visits fitness and bodybuilding events for years. Three years ago, My man and I visited the FIBO expo in Germany for the first time. There I met for the first time some fitness women and I liked the look .