Ivana Ivusic-Wilkin, a renowned IFBB Pro competitor, consistently demonstrates her commitment to fitness through intense gym sessions and dedicated cardio routines. Her approach emphasizes the importance of setting personal goals, maintaining consistency, and engaging in workouts that are genuinely enjoyable. This article delves into the specifics of her training regimen, offering insights into how she achieves and maintains her impressive physique and overall fitness.
Goal Setting and Mindset
Prioritizing Personal Goals
Ivusic emphasizes focusing on personal goals rather than comparing oneself to others online. She encourages individuals to find inspiration within themselves and remember their starting point, which she believes is crucial for sticking to fitness goals. “First thing is first, focus on your own goals! Be inspired by your own self and not some image you see online,” Ivusic stated in an interview with Revive.
Consistency as a Cornerstone
Consistency is a key element in Ivusic’s fitness philosophy. She acknowledges that significant changes take time and effort, advising against expecting immediate results. “Change doesn’t happen overnight, it takes time and effort,” she notes, highlighting the importance of focusing on small, gradual changes to avoid discouragement.
Exercise as a Positive Experience
Ivusic advocates for finding enjoyable forms of exercise to prevent associating workouts with guilt or negativity related to food choices. She suggests exploring various activities like group classes, cycling, or training with a friend to discover what resonates personally. “Start out with finding what the perfect type of exercise is for you,” she advises.
Weight Training Regimen
Lower Body Focus
Ivusic incorporates a variety of lower body exercises into her routine, emphasizing their importance for strength and overall fitness.
Squats
Squats are a staple in Ivusic’s leg day workouts. She emphasizes the importance of proper form, ensuring that the knees point in the same direction as the toes.
Hip Thrusts
Hip thrusts, including single-leg variations, are another key component of her lower body training. These exercises target the glutes and hamstrings, contributing to overall lower body strength and definition.
Sumo Squats
Sumo squats are also included in her routine, offering a variation that emphasizes the inner thighs and glutes.
Leg Workout Details
In a leg workout video featuring Ivusic, the routine includes lying leg curls with warm-up sets to increase blood flow to the hamstrings, followed by sets of 10 with a drop set on the last set to maximize muscle engagement. The workout also includes leg presses, focusing on foot placement to target different areas of the thighs, and one-and-a-half rep squats to increase tension on the muscles.
Cardio Routine
Balancing Strength and Endurance
Ivusic combines her weight training with regular cardio to maintain a balance between strength and endurance.
Running
Running is a key part of her cardio routine. She shares glimpses of her runs on social media, inspiring followers with her dedication to both strength and cardiovascular fitness.
Abdominal Workouts
Core Strength
Ivusic emphasizes the importance of core strength, incorporating various ab exercises into her routine.
Favorite Ab Exercises
Ivusic has shared her favorite ab exercises, recommending four sets of each to failure to maximize results.
Training Philosophy and Tips
Listen to Your Body Post-Pregnancy
After pregnancy, Ivusic stresses the importance of listening to your body and easing back into training gradually. She advises starting with low weights and focusing on the mind-muscle connection before increasing intensity.
Set Realistic Goals
Ivusic encourages setting realistic and achievable goals, both short-term and long-term, to stay motivated and track progress. She also highlights the importance of celebrating small victories along the way.
Prioritize Enjoyment
Finding joy in the training process is crucial for long-term adherence. Ivusic emphasizes that enjoying workouts makes it easier to stay consistent and motivated.
Value Self-Care
Ivusic views training as a form of self-care, allowing her to support her business and other endeavors fully. She prioritizes making time for training, recognizing its importance for her overall well-being.
Ivana Ivusic’s Expertise and Background
IFBB Pro and Fitness Coach
Ivana Ivusic is not only a successful IFBB Pro competitor but also a respected fitness coach. Her experience and expertise make her a valuable resource for those seeking to improve their fitness.
Competitive Career
Ivusic has had a successful competitive career, with multiple title championships and Olympia appearances.
Training and Nutrition Coach
Ivusic offers training and nutrition coaching, providing personalized guidance to help individuals achieve their fitness goals.
Social Media Presence
Ivusic shares her fitness journey and training tips on social media, inspiring and motivating her followers.
Sample Workouts and Exercises
Shoulder Workout
Ivusic has shared shoulder workouts, including exercises targeting the rear deltoids. She emphasizes controlled movements and variations to maximize muscle engagement.
Leg Workout
A sample leg workout includes lying leg curls, leg presses, and squats, focusing on proper form and technique to target different areas of the legs.
Back Workout
Ivusic has also shared back workouts, incorporating exercises like pull-downs with variations to target the upper lats.
Nutrition and Diet
Balanced Approach
While specific details of Ivusic’s diet are not readily available, her emphasis on enjoying the process suggests a balanced and sustainable approach to nutrition.
Focus on Whole Foods
Based on her Costco grocery haul videos, Ivusic likely focuses on whole, unprocessed foods to fuel her training and maintain her physique.
Conclusion
Ivana Ivusic’s fitness journey is a testament to the power of consistency, goal setting, and finding joy in the process. Her intense gym and cardio routines, combined with her dedication to self-care and realistic goal setting, provide a blueprint for anyone looking to improve their fitness and overall well-being. By following her tips and incorporating her training philosophy, individuals can achieve their own fitness goals and experience the transformative benefits of a healthy lifestyle.
