Fitness Routines

Julie Lohre Arnold Classic Fitness Routine
Julie Lohre – Arnold Classic Fitness Routine

Julie_Lohre_Arnold_2008_Routine_2Julie Lohre – Arnold Classic Fitness Routine

Competing in the Fitness Division can be incredibly rewarding!  In addition to showing all of the hard work you have done to perfect your physique in the 2 piece suit round, you get to share your talents in the routine round as well.  For this round of a fitness competition, you will need to pull your creativity and come up with inspiring, fun fitness routines that shows your personality.  The best routines incorporate strength, flexibility and cardiovascular endurance.  At NPC shows, the routine round accounts for 2/3’s of your total score.  For the NPC or IFBB your routine should last less than 2 mins (I recommend 1:45).


Here are the general rules from the NPC:

  • In the first round, competitors will compete in a two-piece suit. The bottom of the suit must be v-shaped. No thongs are permitted. Competitors can compete in an off the rack suit. All swimsuits must be in good taste.  Competitors must wear high heels in this round.
  • Competitors may wear jewelry.
  • Round two (2) is maximum two minute routine.
  • The contestants should have shape to their muscles but not size, definition or vascularity as in bodybuilding physique. If these are present the contestant will be scored down.
  • NATIONAL LEVEL contests do not permit competitors to crossover into bodybuilding, figure or bikini in the same event. All other competitions are permitted to have crossovers at the discretion of the promoter with appropriate approval.

When scoring a Fitness Routine, the judges will use 4 aspects:

Julie Lohre Fitness Routine1.  Strength – the amount and types of strength moves.
The degree of difficulty of these moves along with the ease and correctness of the moves.

2.  Flexibility
 – the number and types of flexibility moves
The degree of difficulty of these moves along with the ease and correctness of the moves.

3.  Cardiovascular – the tempo of the routine

4.  Overall Package – Full general assessment including but not limited to creativity, stage presence, outfits, hair and make-up

During this routine, the following movements are mandatory:

– Pushups (of any kind)
– High Kicks
– Straddle Hold
– Side Split

Below are several videos of competitors performing their routines. Use these as inspiration! I included routines at many levels to give you ideas about the kind of skills that you may want to include. Many are from the very best in the business at the very best competitions. Please keep in mind, a beginning competitor is not expected to be performing on this level.

Good luck!

Julie Lohre Arnold Classic Fitness International

Jen Hendershott at the Arnold Classic

Oksana Grishina Arnold Classic Fitness International 2013

Bethany Cisternino Fitness Routine at Arnold Classic 2013

2012 Arnold Classic Amateur – Fitness

2012 Arnold Amateur Fitness

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