Ashley Roberts In Workout Gear Shares “Full Body Blast” Routine

Andrea Shaw is tackling leg day – in her workout gear. In a new social media post the bodybuilder shows off her amazing figure and impressive strength during an intense workout session at the gym. “Another leg day in the books. Having specific glute and hamstring focused days is something new for me as of this past prep but I’m enjoying it,” she captioned the Instagram clip. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Her “Life Is Bodybuilding”

Andrea devotes herself to staying in shape. “There is a lot that goes into it,” she told BarBend. “My life is bodybuilding — almost exclusively for three months out of the year. I have to give it my best.”

2. She Trains Every Day

“I train every single day,” she said. “The goal is to work out seven days a week and to train each body part twice a week. The average person training is hitting a body part once a week. So, after four weeks, they’ve only trained that body part four times. If I train everything twice a week, I’ve hit that body part eight times in that same four weeks.”

3. Back Day Workout

On back day she focuses on her lower back, lats, and traps, while indirectly working her biceps. She does 10 exercises performing sets at a fast pace.

• Rack Pull: 5 x 8-12
• Pendlay Row: 4 x 8-10
• Barbell Shrug: 4 x 8-12
• Barbell Upright Row: 4 x 8-12
• Bent-Over Barbell Shrug: 4 x 8-12
• Wide-Grip Pull-up: 2 x 6
• Narrow-Grip Pull-up: 2 x 6
• Bent-Over Straight Arm Pulldown: 4 x 12
• Wide-Grip Pulldown: 4 x 12
• Face Pull: 4 x 12

4. Chest and Glute Day Workout

Shaw does two chest-specific moves on these days, including the side-by-side chest press. She also does glute bridges into the workout with dumbbells and five sets of farmer’s carry.

• Flat Dumbbell Bench Press: 6 x 8-12
• Side-by-Side Chest Press: 6 x 8-12
• Glute Bridge: 5 x 8-12
• Farmer’s Carry with Dumbbells: 5 sets

5. Leg Day Workout

On leg day Andrea starts with warmups and then moves onto doing 25 total sets of a chosen exercise.For example, she might go on the leg curl machine, select a weight, and perform a single rep each, rest a minute, then do two reps with the same weight, followed by three, and on and on until 25 reps. She ends up doing 325 reps. “When I finish that, my legs are humming,” she joked.

Former WWE star Mandy Rose (real name Amanda Rose Saccomanno) is sharing her favorite glute workout on Instagram, much to the appreciation of her 3.5 million followers. Rose, 33, posted a video of herself wearing a blue one-piece workout bodysuit, doing a full routine using dumbbells and resistance bands. “Want thick cakes but unsure what to do at the gym? Follow my favorite glute moves to achieve that perfect 🍑!” she captioned the post. Here’s how Rose maintains her strong yet curvy physique.

1. The Glute Workout

Rose’s favorite glute workout, as per her Instagram, is as follows:

Bulgarian Split Squats 3x12

Banded Sumo Squats 3x12

Single Leg Deadlifts 3x12

Dumbbell Squats 3x12

Romanian Deadlifts 3x12

2. Lifting and Cardio

Rose combines heavy lifting and limited cardio for her regular workout regimen. “I usually work out five or six days per week, depending on my schedule, with each workout lasting about one and a half hours,” she told Muscle & Fitness. “Right now, I do a little more cardio because I tend to eat more with the crazy schedule—I can’t diet as much as I used to. Cardio is a good way for me to warm up and acts almost as therapy for me. My favorite body part to train is my lower body. I get a great feeling after a good squat day or leg session. That rush of serotonin is part of why I continue to work out and live a healthy lifestyle.”

3. Leg Burner Routine

Rose has specific workouts she goes back to time and again. Here is her favorite leg-burner routine:

Squat Jump – 4 sets, 15 reps

Single-Leg Hip Raise – 4 sets, 12 reps

Quick Toes – 4 sets, 30 sec.

Low Split Switch – 4 sets, 30 sec.

Duck Lunge with Band – 4 sets, 30 sec. per leg

4. Always Room For Donuts

Rose is careful of her diet, but admits healthy food isn’t always readily available. She even started Damandyz Donutz with fellow wrestler Sonya Deville (real name Daria Berenato). “I got to make time for the donuts and that was a fun thing we started doing,” she told Metro UK. “We are foodies, we love to eat, my dad’s a chef, and coming from an Italian family, we love to eat. Eventually, we’re trying to get our own online store, which would be cool.’

5. Plans For the Future

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Rose is always thinking ahead to the next step in her career and personal life. “WWE is my priority right now, and it kind of has to be because of how much we’re on the road,” she previously told Metro UK. “But building a brand all goes hand in hand. It’s kind of just making sure you set yourself up for when this is all over. It’s not everlasting, eventually I want to start a family and have children so it’s being smart with your money and training and making sure you do have a long, successful career. Plus, injuries happen all the time, you need to make sure you don’t have all your eggs in one basket.”

Erin Stern, a renowned bodybuilder, recently shared a series of effective ab exercises on her Instagram, emphasizing the importance of core strength and precision in execution. Stern’s detailed instructions for exercises like pelvic tilts, single leg lifts, knee-ups, bicycles, and alternating side-ups highlight her dedication to fostering correct form and deep muscle engagement. Accompanied by tips such as maintaining a rounded lower back to better activate the abs, her post serves not only as a workout guide but also as an educational tool for her followers. This focus on technical detail supports her broader fitness philosophy, which integrates strength, stability, and aesthetics, making her a respected voice in the bodybuilding community.

1. She Does Ab Workouts

As you can see from her Instagram post, Stern likes to do ab workouts to stay in shape. The Mayo Clinic states that ab workouts have a lot of benefits. “Your core is the central part of your body. It includes your pelvis, lower back, hips and stomach. The stomach muscles sometimes are called abs. Core exercises train the muscles in your core to work in harmony. This leads to better balance and steadiness, also called stability. Stability is important whether you're on the playing field or doing regular activities. In fact, most sports and other physical activities depend on stable core muscles.”

2. She Uses Weights

Stern likes to use weights to keep herself in shape. She shared this post on Instagram of herself doing exercises with a landmine. Stern captioned the post, “Total body day - landmine edition 💪Workout: Thrusters 3x10. Deadlift 3x6-8. RDLs 3x12. T-bar row 3x10-12. Upright row 3x10 each. Shoulder to shoulder press 2xAMRAP. What did you train today?”

3. She Does Upper Body Workouts

Stern makes sure to do upper body exercises. She shared some of her favorites in this Instagram post. Stern captioned it, “Quick superset arm workout 💪Exercises: Inverse rows (emphasis on biceps). Decline push ups (triceps focused, elbows back & in). Plate hammer curls. Plate overhead triceps extensions. Cable high pulley curls. Triceps push downs (forward lean). I love starting with compound movements, as it helps increase overall calorie burn and hits back and chest. The last triceps exercise hits the long head of the triceps, which can be tough to target!”

4. She Does Cable Workouts

Stern likes to use cable machines to workout. She shared some of her favorites in this Instagram post. “My favorite cable exercises for rear delts 💪Cable crossover reverse flyes. Single arm reverse flyes. Rear delt raise. Rear delt/high rows. For all of these, think about going lighter with higher reps and using full range of motion. If you go heavier, other stronger muscles can take over and form will degrade. If you struggle to feel your rear delts, start with the single arm reverse flyes, and place your non-working hand on your rear delt to feel it working. I like to visualize myself hugging a barrel, and almost stretching my arm to reach across it without flexing at the elbow (keeping the same bend in the arm throughout).”

5. She Does Quad Workouts

Stern doesn’t skip leg day. She shared some of her favorite quad workouts in this Instagram post. Stern captioned it, “Looking for an alternative to leg extensions to build beautiful quads? Try one of these exercises: Reverse Nordic curl. Plank leg extension. Sissy squat. Heel elevated squat. These can also be great home alternatives for building that quad sweep!”