I'm Cassandra Forsythe and This is How I Work Out

I'm Cassandra Forsythe and This is How I Work Out

Cassandra Forsythe is an Assistant Professor in the Department of Physical Education at Central Connecticut State University (CCSU). She holds her PhD in Kinesiology from UCONN and her MS in Nutrition and Metabolism from the University of Alberta, Canada, with an extensive academic publication record. She is also a Registered Dietitian (RD) through the American Academy of Nutrition and Dietetics. She is a mother, entrepreneur, author, teacher, and fitness and health enthusiast. She’s certified as a Strength and Conditioning Specialist (CSCS) through the NSCA, is a Corrective Exercise Specialist (CES), through NASM, and is trained as a Functional Movement Screen I (FMS) Specialist, Kettlebell Athletics Specialist, and Ultimate Sandbag Training Specialist. We reached out to Cassandra to find out how she works out and here's what she's shared with us.

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WFS 2014 head shot 3

Name: Cassandra Forsythe

Website: www.cassandraforsythe.com

For years, I focused on full body workouts any time I was in the gym. Now, I am going back to a body part split routine. This month, the focus of the routine is shoulders, hamstrings and glutes. I train 4 days a week, and include at least 20 minutes of cardio each day. On non-lifting days, I either Lift Weights Faster, for a cardiovascular workout, or employ athletic drills, such as T-drills, Cone Drills, Ladders and other agility movements. I also enjoy taking group fitness classes, such as Step Class, Group Power and Bootcamp.This is my program for the next 4 weeks

Day 1

  1. (straight set) Light DB Romanian Deadlift: 3 x 15-20
  2. (straight set) Barbell Hip Thrust with Isometric Glute/Hamstring Hold: 4 x 10
  3. Super set: a. Goblet Reverse Lunge: 3 x 10 each leg b. Supine Hip Extension Leg Curl on TRX or Seated Hamstring Curl: 3 x 10
  4. a. Reverse Crunch: 3 x 8 / b. Single Leg Body Weight Hip Thrust: 3 x 10 each leg

Day 2

  1. Incline DB Squeeze Chest Press: 3 x 15
  2. Seated DB Shoulder Press: 4 x 8
  3. Superset a. Seated Lateral Raise: 3 x 12 / b. Seated Rear Delt Raise: 3 x 12 / c. Leaning Single Arm Lateral Raise: 3 x 12
  4. a. Rope Face Pull: 3 x 12 / b. Rope Triceps Press Down: 3 x 12

Day 3

  1. Barbell Hip Thrust: 3 x 15
  2. Goblet Rear Foot Elevated Split Squat: 4 x 8 each leg
  3. Superset a. Supine Hip Extension Leg Curl with 3 second eccentric / b. Constant Tension Goblet Squat
  4. Superset a. Hollow Body Core Hold: 3 x 20-30 sec / b. Single Leg Body Weight Hip Thrust: 3 x 10 each leg

Day 4

  1. Seated Lateral DB Raise: 3 x 15
  2. Arnold Shoulder Press: 4 x 12
  3. Superset a. DB Single Arm Pushpress: 3 x 7 each side / b. Rear Delt Raise: 3 x 12 / c. Seated DB Front Raise: 3 x 12
  4. Superset a. Rope Face Pull: 3 x 12 / b. Rope Triceps Overhead Extension: 3 x 12

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A Little More About Cassandra…

She has authored two nationally published books for women, “The New Rules of Lifting for Women” (2008, Avery), and “Women’s Health Perfect Body Diet” (2008, Rodale). She’s also written for and been quoted in major magazines such as Oxygen, Women’s Health, Men’s Health, and Delta Sky, and is an Advisory Board member for Women’s Health magazine, PrecisionNutrition.com and Livestrong.com. From 2009-2015, she ran her own 4000 sq ft. fitness facility, Fitness Revolution Vernon, in Vernon CT, which has improved the health and wellness of hundreds of women and men across the state through safe and effective exercise and nutrition methods.

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