Ali Wong In Workout Gear Does Squats With a Resistance Band

Bodybuilder Patricia Álamo, celebrated for her unwavering dedication and jaw-dropping fitness milestones, recently took to Instagram to share an update from her intense training session. Rocking a heart-shaped two-piece workout set from The Heavy Unit and a shirt from Capponi Fit Apparel, Patricia admitted she was exhausted but determined to push through. "I went to train feeling very tired 🫠. To top it off, I had to work on quads and a bit of glutes," she confessed. Despite the challenges, she proudly announced, "We smashed some records with squats at 160kg for 6 reps 💥💪🏽." Balancing a hectic schedule, Patricia supplements her demanding routine with IO Genix products and offers fitness guidance through her online coaching services. Her commitment continues to motivate fans to crush their own fitness goals. Here’s how she does it.

1. She Lifts Weights

As you can see from her Instagram post, weightlifting is one of the main ways Álamo stays in shape. ACE Fitness states that weightlifting has a lot of benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

2. She Does Squats

Patricia Álamo/Instagram

Álamo is seen doing squats with a barbell in her Instagram post. Squats are very beneficial. Piedmont states, “Squats are a compound, multi-joint movement, which means they exercise several muscle groups. When you perform a squat, you work your calves, quads, hamstrings, glutes, core and part of your back. A squat has more overall benefits than, say, a bicep curl, which strengthens an isolated area.”

3. She Does Hip Thrusts

Álamo shared this post on Instagram of herself doing hip thrusts at the gym. She captioned it, “Today's Monday workout…” Gymless states that the exercise has a lot of benefits. “Hip thrusts are plastered on nearly every fitness influencer’s page nowadays. Fortunately, they are a dynamic and effective exercise that has soared in popularity among fitness enthusiasts and athletes—so, honestly, I have no problem with it. It’s a great compound movement that targets the gluteal muscles (‘glutes’), and it’s crucial for improving lower body strength, power, and juicy lower-body aesthetics.”

4. She Uses Resistance Bands

Patricia Álamo/Instagram

In the previous Instagram post, Álamo is seen using a resistance band. The Cleveland Clinic states that exercises with them have a lot of benefits. “Working with resistance bands doesn’t just build muscle. It can also help melt away fat. A study published in 2022 shows that resistance band training lowers body fat in people who are overweight better than other forms of training, including free weights and bodyweight exercises. The review looked at 18 trials involving 669 participants.”

5. She Does Hamstring Curls

Álamo doesn’t skip leg day. One lower body workout she likes to do is hamstring curls. She shared this video on Instagram of herself doing them at the gym. Álamo captioned the post, “Today I did the training in the middle of the holidays with @jeronimoverdepita, nothing more and nothing less than 5-minute series 💀🔥🦵🏽 stay tuned for my next videos 🥵”

Getta Beqa is a well-known fitness competitor, particularly recognized for her participation in the IFBB. She regularly shares her fitness routines and tips on Instagram, inspiring her followers with workout videos and behind-the-scenes glimpses of her life on stage. In September, Beqa posted a reel that showcased her intense workout session followed by her posing confidently in a bright green swimsuit, highlighting her impressive figure. Her dedication to maintaining peak physical fitness is evident in the variety of exercises she incorporates into her routine, from lunges to squats and strength training. Whether in the gym or out on a bike ride, Beqa consistently pushes herself to stay fit, motivated, and focused on her goals.

1. She Does Lunges

Getta Beqa/Instagram

In her Instagram reel, Beqa is seen doing lunges. ACE Fitness states that lunges have a lot of benefits. “If you're doing front and back lunges, you’ll primarily be working the gluteus maximus, adductors, and quadriceps. Side lunges will work the gluteus medius more. And if you’re taking bigger steps forward and back, you’ll use more of the glute muscles, while smaller steps will target the quadriceps more.”

2. She Does Squats

Getta Beqa/Instagram

Beqa is also seen doing squats in her Instagram reel. Squats are a great workout to do. Allina Health states, “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong. Include squats in your exercise routine two to three days a week to reap the benefits from this dynamite move. Rest at least one day to allow muscle recovery.”

3. She Uses A Resistance Band

Getta Beqa/Instagram

Beqa is seen using a resistance band to do arm workouts and strength training workouts in her Instagram reel. Using a resistance band has a lot of benefits. Harvard Health states, “One significant advantage of resistance bands compared with weights is that they provide variable levels of resistance. This is particularly helpful in instances when you're stuck between weights that are either too light or too heavy. You increase resistance in different ways, depending on the type of band you're using.”

4. She Bikes

Beqa doesn’t just workout in the gym. She also likes to go outside. One thing she likes to do is bike ride. Beqa shared these highlights on Instagram of a bike trip she took in Albania. She captioned the post, “Today I was inspired to explore with Tirana team on a wonderful bike trip.” Beqa also posted this video of herself and her friends biking from the trip.

5. She Strength Trains

Beqa does a lot of strength training. She shared this video on Instagram of herself using the cable kickback machine at the gym. Beqa captioned the post, “Don’t stop until you find a way.” The Mayo Clinic states that strength training has a lot of benefits. “Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.”

Vivi Winkler, a highly successful fitness influencer, continues to inspire her followers with her workout routines and engaging content. Recently, Winkler held a meet and greet at a gym, sharing highlights from the event in an Instagram reel, captioning it, “MG IM HERE 😍 @rockfoodoficial with @lojaarenafight 😍 see you next time guys . I love you!!!!” Here’s a closer look at how Winkler stays in incredible shape and keeps her fans motivated.

1. She Does Squats

Winkler likes to do squats to keep herself in shape. She is seen doing them in this Instagram post. Allina Health reports that squats are a great exercise to do. “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong.”

2. She Runs On The Treadmill

Winkler makes sure to do cardio exercises. One thing she likes to do is run on the treadmill. Winkler is seen on the treadmill in this Instagram post. Healthy Talbot states that running on a treadmill has a lot of benefits. “Treadmills provide outstanding cardiovascular exercises, which can significantly enhance your heart health. Thanks to their ability to maintain constant heart rates throughout the exercise.”

3. She Does Hamstring Curls

In this Instagram video, Winkler is seen using the hamstring curl machine. Asphalt Green states that this exercise is very beneficial. “Hamstring curls are a great way to balance the muscles that you work when you’re doing leg extensions. This exercise is also good for people with sedentary jobs who don’t get a lot of walking in. Even pro cyclists can benefit from using this machine, since biking works the quads so heavily and doesn’t do as much for the hamstrings.”

4. She Does RDLs

Vivi Winkler/Instagram

In the previous Instagram video, Winkler is seen doing RDLs. ACE Fitness states that this exercise is very beneficial. “When done correctly, the RDL is an effective exercise that helps strengthen both the core and the lower body with one move. Unlike the traditional barbell deadlift and other quad-dominant exercises such as leg presses, which place significant loads on the anterior portion of the knees, the RDL focuses most of the physical work on the muscles responsible for extending the hip and the knee from the posterior.”

5. She Uses Weights

Vivi Winkler/Instagram

In a lot of her workout videos, Winkler is seen using weights. ACE Fitness states that doing exercises like these are very beneficial. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

Sophie Guidolin, a champion of the IFBB and fitness influencer, regularly shares her intense workout routines on Instagram. In a recent reel, she showcased a powerful lower-body workout that included a variety of exercises such as lunges, Romanian Deadlifts (RDLs), hip thrusts, and resistance band training. Sophie’s dedication to fitness and strength training is evident, as she captioned the video, “This chapter of my life is called now or never.” Her workouts focus on building functional strength, enhancing muscle growth, and boosting overall fitness. Here's a breakdown of the exercises she incorporates and the health benefits that come with them.

1. She Uses Weights

Sophie Guidolin/Instagram

In her Instagram video, Guidolin is seen using weights. ACE Fitness states that weights have a lot of health benefits. “Lifting heavy weights elevates levels of anabolic hormones—specifically testosterone, growth hormone and insulin-like growth factor (IGF-1)—which are used to repair muscle fibers damaged during exercise. This helps the muscle fibers to become thicker and capable of generating higher levels of force.”

2. She Does Lunges

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Guidolin is also seen doing lunges to stay in shape. ACE Fitness reports that these are very effective. “They’re a form of unilateral training, which means you’re working only one limb or side of the body at a time. And unilateral training is a more effective way to build functional strength (than using both legs) because these types of movement mimic other everyday motions, like walking and climbing stairs — and not just to the working leg. Research suggests the strength gains to the nonworking side are about half of the strength gains of the working side.”

3. She Uses A Resistance Band

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In her Instagram video, Guidolin is seen with a resistance band around her waist. Using bands to workout with has a lot of benefits. According to Harvard Health, “They can prepare your muscles for the many types of movements you make throughout the day, such as when you stretch, bend, lift, or simply rise from a chair. In addition, training with bands improves muscle power, which helps you avoid falls and risk of injury.”

4. She Does RDLs

Shutterstock

Guidolin is seen using weights to do RDLs or Romanian Deadlifts in her Instagram video. ACE Fitness states that these exercises are very beneficial. “When done correctly, the RDL is an effective exercise that helps strengthen both the core and the lower body with one move. Unlike the traditional barbell deadlift and other quad-dominant exercises such as leg presses, which place significant loads on the anterior portion of the knees, the RDL focuses most of the physical work on the muscles responsible for extending the hip and the knee from the posterior.”

5. She Does Hip Thrusts

Sophie Guidolin/Instagram

Guidolin is also seen doing hip thrusts in her Instagram video. Gymless states that hip thrusts are extremely effective. “Strong glutes are not only for aesthetic appeal; they serve a key functional purpose in supporting the posterior chain of muscles around the spine. Hip thrusts are also known for their capacity to develop and define glute muscles, contributing to their popularity on social media. After all, who doesn’t appreciate the look of a well-crafted pair of glutes?”

Imaray Ulloa has already stocked her wardrobe with summer clothes, which includes lots of swimsuits. Ulloa shared pictures of herself wearing a sparkly black bathing suit, posing at the Marco Island Marriott Resort and Spa in Florida. “Got my summer clothes from @iofashion_official 🖤👌,” she captioned the post. How does she stay so fit? Read on to see 5 ways Ulloa stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

1. Resistance Bands

Ulloa uses resistance bands as part of her workout routine. "You can loop them around your legs or arms, and they come in all different shapes and sizes. Like weights, they have different resistances to make your workout easier or harder," says personal trainer Jen Skym. "Resistance bands recruit the 'stabilizer' muscles – this muscle group is significant because it supports our larger muscles and joints when we move, and helps reduce the risk of injury. So they are a safe and low-impact option for older people, and are often used for rehabilitation."

2. She Lifts Weights

Lifting weights is a crucial part of Ulloa’s workout regimen. “I’ve seen countless transformations from regimented resistance training. Not only from a body standpoint, but emotionally and mentally as well,” says Dr. Brad Schoenfeld, director of the Human Performance Lab at New York City’s Lehman College. “Resistance training creates force on the bone and helps it stay strong. Your body cares about survival, not looking cute in a bikini – it has to adapt to survive so it’ll get stronger and bones will get stronger to endure these forces.”

3. Kettlebell Workouts

Ulloa uses kettlebells to give her workouts an extra boost. Experts say using kettlebells can help improve posture. “With the weight in front of you, your back muscles have to straighten up more to counteract the force of the kettlebell pulling you forward,” says Nancy Capparelli, a senior physical therapist at Harvard-affiliated Beth Israel Deaconess Medical Center.

4. Ab Wheel Exercises

Ulloa uses the ab wheel as part of her exercise routine. “It's easy to forget the ab wheel, a classic ab-training implement that's been around for years,” says NASM-CPT certified trainer Brett Williams. “But this is a tool that you definitely want to make use of. Why? Because, perhaps more than any other core workout gadget, the ab wheel gives you a chance to train your entire core (abs, gluten, lower back muscles, and obliques) as a unit. Your core functions this way—as a unit—in real life, so any opportunity to train it that way is beneficial.”

5. Weighted Lunges

Ulloa does both weighted and non-weighted lunges. "Lunges work multiple larger muscle groups at the same time," says celebrity trainer Jillian Michaels, creator of The Jillian Michaels Fitness App. "They build lower body strength and help to maintain muscle mass and bone density in the lower body."