Swann De La Rosa is an IFBB figure pro originally from France. She made waves in 2013 when she placed second at the IFBB New York Pro and the Toronto Pro SuperShow. Swann and her husband, Jon De La Rosa, own Nutrition Locker, a sports supplement and vitamin retail store in New Rochelle, NY.

Favorite Fat-burning Workout: Plyometric Circuits

Plyo Circuit 1

  • Mummy Crawl (30 seconds)
  • Jumping Lunge (15 reps for each leg)
  • Crunch (30 reps)
Repeat all 3 without rest for 3 cycles. Rest 2 minutes, then do Circuit 2.

Plyo Circuit 2

  • Plié Jump (15 reps)
  • Pushup (15 reps)
  • Lying Bicycle (30 seconds)
Repeat all 3 without rest for 3 cycles. Rest 2 minutes, then do Circuit 3.

Plyo Circuit 3

  • Weight Bench Hop Overs (30 seconds)
  • Hanging Leg Raise (15 reps)
  • BOSU Ball High Knee Run (30 seconds)
Repeat all 3 without rest for 3 cycles. Rest 2 minutes, then do Circuit 4.

Plyo Circuit 4

  • Pullup (to failure)
  • Weight Bench Hop Overs (30 seconds)
  • Mountain Climber (30 seconds)
Repeat all 3 without rest for 3 cycles. 

Her Furnace Formula: De La Rosa lifts and does cardio (either steady, intervals, or a mix) six days a week. Her workouts consist of walking/sprinting outdoors or using the treadmill/StairMaster plus doing free weights and plyo circuits. She also always trains heavy. For body parts that she repeats twice a week, she does straight sets on the first day and either supersets or giant sets on the second day. “I am one of those people who cannot stay as lean as I’d like to be all year-round without doing cardio. Luckily, I enjoy it.” 

Most stubborn area to burn fat from: Upper body

Her must-have MHP supps:

Morning and Bedtime: Activite Sport multivitamin and BCAA 3300

Pre-workout: No Bomb (stimulant-free!)

Post-workout: Dark Matter Zero Carb Concentrate

Protein: Isofast 


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