Posted 29 April 2011 by Interview:

Angelique Kronebusch

Have you ever been a cardio bunny and
avoided the free-weight section?

Never! I actually cannot stand cardio and have a hard time with it. That is why I do a lot of HIIT(high intensity interval training) like running stairs or intervals at the rowing machine because cardio bores me so much and sometimes feels like it is wasting my time. I have to push myself hard to get the most out of cardio. I rather lift heavy weights any day of the week. Off season I only do cardio 3x per week.

How and when did you start training?

I have been training nonstop for 11 years. I was very unhealthy and unmotivated in my early 20’s and sick all the time. I was sluggish and gaining weight on my 5’2 petite frame which did not look attractive. I was very depressed and feeling low about myself. One day I picked up an Oxygen magazine in the store and I decided to change everything about my life. I started using the workouts and the clean eating methods out of the magazine and never stopped! That is when I decided I would compete one day.

How long do you spend in the gym
during a typical workout?

Off season, I usually work out 1 hour per day, 5 days per week. When I am on competition prep, I will work out 2 times per day usually, increasing my cardio dramatically.

How do you manage to stay motivated?

I just think about my long term goals and how I picture myself in years to come. I want to still have abs in my 40’s, 50’s and 60’s! Also my personal training clients and the members at my gym keep me motivated because they look at me as a role model, so I want to continue to be their role model.

What is your training routine like?


In the morning, rowing machine intervals, heavy back and shoulders. Evening full body workout with plyometrics (class I teach in the evening)


Continuous cardio on treadmill, high incline, or stairs outside. Evening, full body workout with plyometrics (class I teach in the evening)


Heavy back and shoulders, cardio interval (class I teach in the evening)


Heavy legs and chest with skipping or plyometrics


Back and shoulders in the morning, stairs in the evening (1060 stairs, takes about 20 minutes)

Saturday: Off


Stairs in the afternoon same as above


Back and Shoulders Day

  • Start with wide grip pull ups 6-8 reps 3 sets
  • Straight arm pull down 80lbs, 6-8 reps
  • Wide grip lat pull down: 80lbs, 6-8 reps
  • Bent over rows at squat rack: 25lbs plates on each side, 6-8 reps
  • T-bar rows: 70lbs, 6-8 reps
  • One arm rows: 60lbs first set for 5 reps, 2nd and 3rd set 55lbs 6 reps
  • Dumbbell lateral raises: 25lbs 6 reps for 1st set, 2nd and 3rd set 20lbs 8 reps
  • Standing barbell press at squat rack: 1set with bar 10 reps, 2nd and 3rd set I add 7.5lbs on each side for 6 reps
  • One arm Cable lateral raises: 10lbs, 8 reps
  • Standing high cable reverse fly: 7.5lbs, 6-8 reps

What does your diet consist of?

Basically on season and off season diet is very similar, except I eat more off season to put on more muscle. I eat a lot of fish, chicken, greens, eggs and egg whites, oats, blueberries, flax, yams, and I will add more fruit and carbs off season.

What are your top three exercises and why?

I love pull ups because I can do them now and makes me feel strong, I also love lateral raises because I love seeing my shoulders grow. Also squats at the squat rack or leg press because I love pushing heavy.

What is your best body part?

I think my lower body, I get a lot of compliments on my legs and butt!

What are you most proud of?

I am the most proud of how far I have come physically. I used to be very unhealthy and wanted nothing to do with working out. I couldn’t even run for 2 minutes without wanting to pass out. Now running is nothing to me. I feel very strong and feel as if nothing can get in my way physically and mentally. I am also very proud of how far I have come in the competition world. I was very shy before and did not like people looking at me. Now I love the thrill of competing and being on stage showing off all my hard work!

What 3 tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

  1. Do not be afraid of lifting heavy! I can press 360 pounds on the leg press and I am not at all bulky. This is a myth. If you want a lean and jacked physique, you need to lift heavy weights.
  2. Abs are made in the kitchen! If you are working out hard 2 hours a day and eating processed, junky foods, you will never lose the fat around your belly and never see your abs.
  3. There is not magic pill. You can not pop pills and expect to get lean and hard without proper diet and exercise. I do not believe in fat burners or any other pill, just clean foods and hard work!

What is the number one philosophy you live by?

Never give up your goals and dreams, no matter what others say to bring you down.

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