Arden Cho in Workout Gear Cracks Her Whip

Jen Thompson is a powerlifter and fitness expert. She has her own program, and shares a lot of her tips and workouts on Instagram. Recently, Thompson shared a video of herself lifting a barbell with a wrist wrap. She captioned the post, “Oddly, I was the only one to show up for lifting today…. Thanks to @jeffsnyder671 for coming to cheer and laugh at my misery! Trying hook grip with straps. Last training I suffered from some bicep tendinitis. So I’m trying to stave that off before I hit the heavy sets and go back to mixed grip. Doesn’t this look like fun. You can do my Speed Strength Program with me!!”

1. She Lifts Weights

Naturally, lifting weights is the main way Thompson keeps herself in shape. ACE Fitness states that doing exercises with weights has a lot of 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 Declines

One exercise with weights that Thompson likes to do is using the decline bench. She shared this video on Instagram of herself doing them. Thompson captioned the post, “I have always loved decline. They are one of the most underrated exercise?? Join my thompsonsgym.programs.app and get access to all my programs, Instructional videos, metrics and an invite into my private community! Link in bio.”

3. She Uses Wrist Wraps

Thompson likes to use wrist wraps when she lifts weights. She explained the benefits of using them in the caption of this Instagram video. “I see people roll the bar back in their wrists all the time. You lose power this way. Wrist wraps can help you lock in the bar position in your hand. I LOVE the @a7intl ZEBRA FLEXI 77cm. They are form fitting and never pop off. Join my thompsonsgym.programs.app and get access to all my programs, Instructional videos, metrics and an invite into my private community! Link in bio.”

4. She Has Rest Days

Thompson makes sure to work out on a regular basis. However, she makes sure to have rest days. Thompson talked about this in the caption of this Instagram video. “I find 3 days rest does it for me. Anything longer than that makes me feel too removed from it. You?? Join my thompsonsgym.programs.app and get access to all my programs, Instructional videos, metrics and an invite into my private community! Link in bio.”

5. She Loves Working Out

Thompson loves to work out, and this is what helps her stay consistent. She talked about this in the caption of this Instagram video. “What keeps you going to the gym??? After 25 years of training, I still love working out. It’s the opportunity to improve every time you enter the gym. But it’s also understanding some days you will have to celebrate the small wins. And that is all right, because eventually it will lead to big wins !!💪 Join my thompsonsgym.programs.app and get access to all my programs, Instructional videos, metrics and an invite into my private community! Link in bio.”

Roxanne McKee is an actress known for appearing on the hit TV series, Game Of Thrones. You may remember her as Doreah, who worked at a pleasure house but longed for adventure. ("Seeing a dragon would make me very happy"—she eventually gets her wish, alongside Daenerys.) At the beginning of the month, she shared a photo on Instagram of herself outside. She wore red and blue clothing, and included an animation of Super Mario. McKee captioned the post, “Here we go!” How does she stay so fit? Read on to see 5 ways Roxanne McKee stays in shape and the photos that prove they work.

1. She Does Hip Exercises

McKee shares a lot of workout videos and fitness challenges on Instagram. In this video, she does a hip exercise challenge. McKee captioned the post, “Here’s today’s movement challenge! I got a bit cocky with the second leg 😬I’m not opening up my hip wide enough on the right side. If you want to try both legs have your set up on both sides. Only add the pistol squat in if your knees are good about it… Try it and let me know how you get on 🤗 Thank you @aureliosfigari for the challenge. Keep ‘em coming.”

2. She Rock Climbs

McKee likes to rock climb. She shares a lot of posts on Instagram of herself on the rock wall. McKee shared this video,and captioned it, “There are multiple ways to get high - Top roping, bouldering, auto belay, move to Colorado? 🍄🤷‍♀️ Choose yours.” She also shared this video, captioning it, “Climbing things is fine, jumping off them not so much…”

3. She Does Calisthenics

McKee likes to do calisthenics workouts. She shared this video on Instagram of herself doing pull ups. McKee captioned the post, “I wish that I could be like the c̵o̵o̵l̵ calisthenics kids!** First calisthenics class @metabolicldn and I LOVED it! Thank you @lucyjoslin_ 🤗 and @kokoxlondon for capturing all my ‘baby at the circus’ moves 🐣🤡🎪 @futurefittraining #Play.”

4. She Does Martial Arts

McKee likes to practice martial arts. She shared these photos on Instagram of herself doing moves. She captioned the post, “When we moving to the flow. We always gonna win. For the power that you know. Make sure you let it in. Everybody was kung fu fighting 🎶* For day 8 of the #75dayhardchallenge I took full advantage of my friend, @katrinadurden ‘s insanely good martial artist skills. Taekwondo, Boxing, Kick Boxing? Take your pick she’ll train you in it all.”

5. She Sets Goals

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McKee shared one of her secrets for working out on a regular basis in the caption of this Instagram post. “Monday movement challenge,” she wrote. “Set little goals for yourself. Every one you achieve will give you confidence in your own ability to be successful! Tip; Heavy weight, and don’t bend your arm.”

Kay Hansen, a highly successful MMA fighter, regularly shares videos of her training on Instagram. Recently, she posted a video of herself boxing and working on holds, captioning it, “In my own lane.” Hansen's rigorous training includes a combination of boxing, weight training, and core workouts to keep her body in peak fighting shape. Her commitment to mastering techniques like snatches and leg day exercises shows her dedication to building strength, endurance, and power in the gym and the ring.

1. She Boxes

The boxing that Hansen is seen doing so in her Instagram video has a lot of benefits. Harvard Health states, “Fitness boxing is a great aerobic exercise. Aerobic exercise gets your heart pumping and helps lower the risk of high blood pressure, heart disease, stroke, and diabetes. It can strengthen bones and muscles, burn more calories, and lift mood. Aerobics can also boost your endurance, which helps you climb a flight of stairs or walk farther.”

2. She Weight Trains

One type of exercise that Hansen likes to do is weight training. She shares a lot of videos on Instagram of herself using weights. Hansen shared these videos on her page of herself using a barbell and a kettlebell. She captioned the post, “A little solo work today building off of some recent workouts with @coach_lou_ 🏋️‍♀️Complex 1RDL x10. Power cleans x5. Front Squat x10 (X4). Complex 2. (Forgive the form- that was my last set😂). Bicep curls x5. Bent over row x10. Overhead press x6 (3x). Movement 3: Whatever kettle bell exercise that was 😂”

3. She Works Her Lower Body

Hansen doesn’t skip leg day. She shared some of her go-to moves in this Instagram video. Piedmont recommends training your lower body. “Having strong glutes, quadriceps, hamstrings and calf muscles gives your body a strong foundation and can: Tone your lower body muscles. Boost your metabolism as you increase muscle mass. Give you a higher calorie burn as you train larger muscle groups. Improve your balance. Strengthen your bones. Reduce joint pain.”

4. She Does Core Workouts

Hansen makes sure to do core workouts to stay in shape. She shared some of her favorites in this Instagram post. In it, Hansen does things like plank slides and side planks while lifting a weight. “Cardio and Core today 🥵💪Little blast at the end was my fav. 30sec cardio (versus climber) x 30sec core (any) for 10 straight 🙌 try it out!”

5. She Does Snatches

One weight training exercise that Hansen enjoys doing is snatches. She shared this video of herself doing them on Instagram. Hansen captioned the post, “Today was an introduction to snatches for me 🙌 I think I found my new favorite 😂One thing about me is I am going to do it right. Whether it takes 10 reps or 1000 reps, I have to get as close to perfect as possible😂 today was a 1000 rep kinda day lmao. It’s a blessing and a curse.”

Khaddi Sagnia, a track and field athlete, shares her fitness journey and training secrets with her followers on social media. Recently, she highlighted the importance of recovery in a video showing her using a foam roller. Captioned, “Preparing the body and softening the muscles. Have you ever tried a foam roller? 💪🏽😇,” the post reflects her commitment to maintaining her body’s performance and health.

Sagnia incorporates a variety of exercises into her routine, from strength training and core workouts to fitness challenges and cycling sessions. Her blend of recovery techniques and intense training ensures she stays at the top of her game. By sharing her journey, Sagnia inspires her followers to embrace both hard work and self-care in their own fitness pursuits.

1. She Uses A Foam Roller

Sagnia is seen using a foam roller in her Instagram video. The Cleveland Clinic states that doing this can have a lot of benefits. “Considered a self-myofascial release (SMR) technique, foam rolling is when you use a foam tube to alleviate muscle tightness, soreness and inflammation. It can also help improve your range of motion.Myofascial release helps manage pain and discomfort by applying pressure to areas that are tight or sore to help them relax. By using a foam roller, you can apply pressure and massage the area by rolling the tool back and forth. This can be helpful before you start a workout.”

2. She Strength Trains

Sagnia likes to strength train to keep herself in shape. She shared this video on Instagram of herself lifting a barbell. Sagnia captioned the post, “And we are back with my favorite gym exercise again. Long time no seen, but some adjustments in the technique is needed to get comfortable before we are 100. 🤩🤙🏽Which gym exercise do you love to do the most? 🦾” Sagnia also likes to do strength training exercises with a medicine ball. She is seen using one in this Instagram video, captioning it, “It hurts but how can I not love it.. 😫🤷🏽‍♀️ Medicine ball workouts are actually in my top 5 fav exercises 👀🥰”

3. She Does Fitness Challenges

Sagnia likes to challenge herself when she works out. In this Instagram video’s caption, she revealed that she is doing a hanging leg swing challenge. “I found myself a new challenge. When we were doing these i found it so hard to get my feet all the way up, i only managed to do 3.5 out of 10 all the way up.. So by December I’ll try to be able to do minimum 10 all the way up. Let me go and start. 😆😤If you haven’t tried these, please do so that you can feel how your core will hurt afterwards 😂😬”

4. She Uses A Stationary Bike

Sagnia likes to use a stationary bike to keep herself in shape. She shared this video of herself on one on her Instagram. Sagnia captioned the post, “Off to the weekend we go. 🚴 The body is sore and tired after this working week. Time to put some focus on some series. Which series should i watch? 🤔🍿🎥”

5. She Does Core Workouts

Sagnia has an amazing set of abs. Naturally, she does a lot of core workouts. Sagnia shared some of her favorites in this Instagram video. She captioned the post, “There is always space for core and stability work in between gym and running sessions. How much core work do you do, and you like to do it combined with your regular training or separate? 🤗💪🏽”

Angela Hill is a MMA Fighter, known as Overkill. She recently shared a training video on her Instagram. Hill captioned the video, “BACK AT IT! Quick round in my new @shadowfightgoods gloves after a killer @erodingweakness session at @weckmethod. Me and my team, were motivated, hungry, ready to get what’s ours.” How does she stay so fit? Read on to see 5 ways Angela Hill stays in shape and the photos that prove they work.

1. She Does Conditioning Workouts

Hill shared her daily routine in an interview with ESPN. She says that the first workouts she does are conditioning ones. “I get to the gym at about 8 a.m. ET to get in a quick conditioning set. Here, I'm doing squat raises with just the bars so my arms don't snap off. This is one of my least favorite exercises because it targets a lot of small muscles I'm not used to using. I'm working my way up to a heavier weight but the bar will do for now. After this I'll move on to squats, lunges and presses. Conditioning is my least favorite part of training. It's repetitive, boring and hard. I like to think of it like taking medicine; you hate it in the moment but the results keep you coming back.”

2. She Trains With Her Husband

Hill tells ESPN that she likes to train with her husband. “Adam isn't just my husband, he's my sparring partner, coach, corner man, nutritionist and daily motivator. He's a pretty good catch. Right here he is pulling an eyelash out of my eye. He probably punched the lash loose a few minutes ago doing slip-and-counter drills. That's when your pad holder throws a pad at your face, you duck under it, making him miss, and then you attack while he recovers his balance. Sometimes you forget to duck, ha-ha!”

3. She Does Muay Thai

Hill naturally does a lot of fighting to train. She tells ESPN that she does Muay Thai. “Muay Thai is basically kickboxing with the addition of elbows and knees. It's the most brutal striking martial art and a very intense workout. It helps me in the ring because in MMA the fight always starts standing, so being able to punch, kick, elbow and knee your opponent without getting tired is essential.

4. She Doesn’t Freak Out

Hill shared how she prepares for fights with Yahoo Sports. She says that she doesn’t try to freak herself out before a fight. “The more I get in there, it just feels like another day at work doing my job. The secret to me is that I’ve forced myself to take every day one day at a time. When you build up fight day to be this massive event that could be life-altering, then it could really mess with your psyche and mess with your confidence.”

5. She’s Taking Risks

Hill tells Yahoo Sports that she wants to push herself and take risks. “It’s been hard for me because I do have a technical background and I am a very technical fighter. Opening up is always hard for me because I’m like, ‘Well, if I do this, I might be off-balance. Or if I do this, that could happen. But sometimes, that can hold you back. So I’ve been more open to taking risks and believing in the fact that even if I [expletive] up, I can probably fix it so I shouldn’t hesitate to go. So now I just try to hit, try to score and try to hurt them. It’s been working and fights have been going my way.”