In high school I thought I was in shape and fit and then I got to college and realized how much denial I was in. The intense workouts and competitive environment of college athletics took my training to another level. After college I still desired to workout regularly but now I wasn't training for a specific sport. I still utilize a lot of the same weight training principles but my body has definitely transformed to the next level with the addition of a focused nutrition plan.

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Kendra Warren.

My cardio consists of 15 to 45 minute sessions depending on the intensity and includes HIIT, and steady state. If I'm doing a steady state cardio session, I get it done first thing in the morning. Here's a sample of a workout week:

Day 1 AM: Barbell Complexes

• Circuit: 5 rounds, 60 seconds rest

Barbell Rows: 1 set of 6 reps
Romanian Deadlifts: 1 set of 6 reps
Conventional Deadlifts: 1 set of 6 reps
Front Squats: 1 set of 6 reps
Military Press: 1 set of 6 reps
Full Squats: 1 set of 6 reps
Good Mornings: 1 set of 6 reps

Day 1 PM:

• Superset:

Incline Dumbbell Press: 4 sets of 6 reps 90s rest
Barbell Rows: 4 sets of 6 reps 90s rest


• Superset:

Military Press: 3 sets of 6 reps 90s rest
Pull Ups: 3 sets of 6 reps 90s rest


• Superset:

Dips: 2 sets of 8 reps 75s rest
Hammer Curls: 2 sets of 8 reps 75s rest

Day 2: Circuit

• Circuit: 4 rounds, 0-30 seconds rest

Full Squats: 1 set of 15 reps
Decline Push Ups: 1 set to failure
Alternating Reverse Lunges: 1 set of 12-15 reps
Reverse Grip Rows: 1 set to failure
Step Ups: 1 set of 15 reps
Jump Squats: 1 set of 20-25 reps

Day 3: Cardio

• Steady State Cardio: 45 minutes

Day 4 AM: Barbell Complexes

• Circuit: 5 rounds, 60 seconds rest

Barbell Rows: 1 set of 6 reps
Romanian Deadlifts: 1 set of 6 reps
Conventional Deadlifts: 1 set of 6 reps
Front Squats: 1 set of 6 reps
Military Press: 1 set of 6 reps
Full Squats: 1 set of 6 reps
Good Mornings: 1 set of 6 reps

Day 4 PM:

• Barbell Bulgarian Squats: 4 sets 6 reps 120s rest
• Lying Leg Curls: 4 sets 6 reps 120s rest
• Superset:

Hack Squats: 4 sets 12 reps 30s rest
Romanian Deadlifts: 3 sets 12 reps 30s rest


• Standing Calf Raise: 3 sets 6 reps 60s rest
• Sit Ups: 3 sets 8 reps 60s rest

Day 5:

• Giant Set:

Split Squats: 4 sets of 12-15 reps 0s rest
Dumbbell Military Press: 4 sets 12 20 reps 0s rest
Cable Crossover: 4 sets 12-15 reps 0s rest
Push Ups: 4 sets to failure 90s rest


• Giant Set:

Close-Grip Lat Pulldowns: 4 sets of 12-15 reps 0s rest
Walking Lunges: 4 sets 12-15ea 0s rest
Front Dumbbell Raises: 4 sets 15 reps 0s rest

Day 6: Cardio

• Steady State Cardio: 45 minutes

Day 7: Off

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Kendra Warren.

Off Days

Meal 1:

• 1 Scoop Of Whey Protein
• 1/2 Cup Of Oatmeal
• 1/2 Cup Of Berries

Meal 2:

• 4-5oz Of Protein
• 1/2 Cup Of Sweet Potato Or Brown Rice
• 1 Cup Of Veggies

Meal 3:

• 4-5oz Of Protein
• 1/2 Cup Of Sweet Potato Or Brown Rice
• 1 Cup Of Veggies

Meal 4:

• 1 Scoop Of Whey Protein
• 1/2 Serving Of Healthy Fat
• Fish Oil Supplement

Meal 5:

• 4-5oz Of Protein
• 1 Cup Of Veggies
• 1/2 Serving Of Healthy Fat

Meal 6:

• 6 Egg Whites
• 1/2 Serving Healthy Fat
• Fish Oil Supplement

Lifting Days

Meal 1:

• 6 Egg Whites
• 1/2 Cup Of Oatmeal
• 1/2 Cup Of Berries

Meal 2:

• 1 Scoop Of Whey Protein
• 1/2 Serving Of Healthy Fat
• Fish Oil Supplement

Meal 3:

• 4-5oz Of Protein
• 1/2 Serving Of Healthy Fat
• 1 Cup Of Veggies

Meal 4:

• 4-5oz of Protein
• 1 Cup of Sweet Potato or Brown Rice

Meal 5:

• 1 Scoop of Whey Protein
• Any low-fat carb source between 30-32g and under a specific calorie macro

Meal 6:

• 4-5oz Protein
• 1 Cup of Veggies
• Fish Oil Supplement

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Kendra Warren.

I had heard stories of people competing and then becoming hooked but I never thought it would happen to me. Well, I was wrong I competed in my first competition on June 12, 2010 in Chattanooga, TN and was officially hooked! Being surrounded by others who have put in the same hard work and dedication and understand what it's like to carry around Tupperware full of chicken while your friends are eating cheeseburgers is one of the main things I love about competing. Aside from the fact that I enjoy being on stage and hamming it up!

What Motivates You To Follow A Healthy Lifestyle?

The key factors that motivate me would have to be the goals I have for myself in the future. I want to be a successful fitness industry talent and in order to do so I have to train hard and network even harder.

Also when I initially started training and dieting again I didn't have a competition as my goal. I just wanted to be healthy and in shape again. So I guess the hardest thing to overcome was looking in the mirror and thinking how much I had let myself go physically.

What Made You Want To Achieve Your Goals?

The main thing that made we want to achieve my goals, was to live a life with no regrets and to seize the day!

What Features Do You Use On Bodybuilding.com?

I love to read the inspiring and incredible transformation stories and I also like to use BodySpace as well. The addition of the Bodybuilding.com iPhone app is awesome!