Cass Martin in Two-Piece Workout Gear Does "Back Day"

Cass Martin is a trainer. She has developed quite a large following on Instagram. Martin shares a lot of her workouts on her page. She recently shared some of her favorite back exercises. In the post, Martin is seen lifting weights, doing lateral pulldowns, and doing pull-ups. Martin captioned the post, “Back day.” How does she stay so fit? Read on to see 5 ways Cass Martin stays in shape and the photos that prove they work.

1. She Lifts Weights

Martin also likes to lift weights. She is seen using dumbbells and landmines in her Instagram post. ACE Fitness states that lifting weights have a lot of benefits. “Strength training with heavy weights improves muscle definition. Muscle definition occurs as the result of muscles remaining in a state of semi-contraction and heavy strength training recruits the larger type II muscle fibers responsible for a muscle’s appearance.”

2. She Does Ab Workouts

Martin makes sure to work her abs. She shared some of her favorite standing workouts in this Instagram post. Martin captioned the post, “Standing Ab Workout♥︎ 3 Rounds. Side Crunch-20 seconds on each side. Weighted Overhead Marches-20 seconds. Alternating Toe Touch-20 seconds. Weighted Knee to Elbow-20 seconds.”

3. She Works Her Lower Body

Martin doesn’t skip leg day. She shared some of her favorite lower body workouts in this Instagram post. She captioned it, “Starting the week off with an all Dumbbell Hamstring and Glute workout🥰🔥This workout can be easily be done at the gym or at home with limited equipment💪🏼 →DB RDLs-Toe Raised 4 Sets 12,12,10,8. →DB Sumo Squats 4 Sets 12,12,10,10. →DB Curtsy Lunges 4 Sets 10,10,8,8. →Lying DB Hamstring Curls 4 Sets 12,12,10,10. →DB Hip Thrust 4 Sets 15,15,12,12.”

4. She Works Her Shoulders

Martin likes to do shoulder exercises. She shared some of her favorites in this Instagram video. In it, Martin is seen doing PVC dislocates, pec stretches, scapular dips, and others. She captioned the post, “Keep your joints healthy & injury-free!💪🏼I aim to do these movements at least twice a week! Not only do I feel like it’s helped me with stiffness in my shoulders & throughout my spine, but doing these have also helped me to go deeper into my range of motion with my upper body lifts, all while improving my blood flow & circulation! Trust me, your body will thank you & you can continue to challenge yourself & improve over time.”

5. She Does Pull-Ups

As you can see in her post, Martin likes to do pull-ups to stay fit. Gymless states that these have a lot of benefits. “Pull ups and chin ups are a multi-joint movement, meaning that they engage multiple muscle groups (lats, biceps, shoulders, and upper back). They promote overall upper body muscle development and can lead to some serious strength gains.”

Cass Martin, a successful bodybuilder known for her stunning physique and inspiring content, regularly shares her fitness journey on Instagram. Recently, she posted a series of photos posing in purple workout clothes, captioning the post, “Last slide, what’s the first word you see?” Her followers flooded the comments with admiration, with one noting that she is “insanely gorgeous and so sculpted.” Martin’s dedication to her craft is evident in every post, and her commitment to maintaining peak physical condition is truly inspiring. Here’s a closer look at some of her favorite workouts and healthy habits that help her stay in top shape.

1. She Works Her Core

Martin has an amazing core, and she makes sure to do a lot of exercises to maintain it. She shared these videos on Instagram of herself doing some of her favorites. In them, Martin is seen doing things like, tucks with a weight, superman holds, and seated pike leg lifts. The Mayo Clinic states that core workouts are extremely important. “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 Makes Green Juice

Martin likes to drink green juice. She shared one of her favorite recipes in this Instagram post. “This is one of my most favorite green drinks to make in my @huromamerica juicer! ♥︎ I drink a huge glass of this almost every single morning! It’s called The Lemon Ginger Blast! It’s a very powerful drink filled with so many enzymes & minerals! Not only does it detox your body from the inside out, it also is great for: • Enhancing circulation. • Stimulating your digestive system. • Strengthens your immune system. • Clears out mucous & is anti-parasitic. • Antifungal, antibacterial, & super Antioxidant. • So many more benefits!”

3. She Does Pull Ups

In this Instagram video, Martin is seen doing pull ups. Gymless states that the exercise has a lot of benefits. “Pull-ups are one of the most fundamental calisthenics exercises that build up your strength and endurance in the upper body. It is commonly used as a form of physical test from schools all the way up to the military. Many athletes from all sports backgrounds use pull-ups in their training, which makes this one of the best exercises for building the upper body and developing a bigger and stronger back.”

4. She Does Lunges

Martin doesn’t skip leg day. She shared some of her favorite workouts in this Instagram video. In it, Martin is seen doing lunges with a weight. ACE Fitness reports that lunges have a lot of benefits. “Lunges work the biggest muscles in your lower body — mainly the quadriceps, gluteus maximus, and the adductor magnus (the muscle in your inner thigh). Other muscles that come into play are the hamstrings, gluteus medius, calves, and core stabilizers, says Susane Pata, content strategist for the National Academy of Sports Medicine (NASM) and NASM-certified personal trainer based in Miami.”

5. She Strength Trains

Martin likes to strength train to stay in shape. In this Instagram video, she is seen doing things like incline dumbbell presses, cable tricep pushdowns, and using the chest press machine. The Mayo Clinic reports that strength training can be very effective. “Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.”

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.

Brittne Jackson, aka Brittne Babe, is sharing her back day workout. In a new social media post the fitness influencer flaunts her amazing figure in a yellow two-piece exercise set, revealing the exercises responsible for her jaw-dropping physique. “Down for a strong, toned, and sexy back? Do you want symmetry and a V shape? Don’t. Skip. Back. Day ladiesss,” she captioned the Instagram video. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. At Least 3 Workout Sessions Per Week

Brittne spends a lot of time in the gym. “I work out at least 3 times a week (when I film). I create the workout plans for my babes in my BrittCamp, in full length. I love to share with my followers how my body is being shaped with the exercises I do. That’s why the workouts that you see on my Instagram account are the workouts I do to create my physique,” she told Women’s Best.

2. Dance and Track and Field

Brittne explains that she was “born into fitness,” and has been moving her body her whole life. “I was enrolled in dancing school at 2 years old, ran cross country in middle school, and soared off with track & field in the 200M and 4x200M relay events throughout high school/ college. Fitness was always my lifestyle so that part came natural. However, I started taking the health part seriously once I entered the industry 10 years ago. I LOVE what I do and helping along the way!”

3. Eating in Moderation

Brittne Jackson/Instagram

Brittne avoids the “D” word. “I do not believe in the word diet. I eat what I feel like eating in moderation,” she told Women’s Best. She starts her day with a protein shake. “I eat a salad a day and drink a lot of water,” she says. “My dinner usually contains rice, protein, and greens so I eat pretty healthy by default.” She also avoids cheat days. “I live my life on my terms. I focus on making healthy choices the majority of the week and have ice cream, brownies or cheesecake if I am out for dinner.”

4. Meal Prepping

Brittne is a big fan of meal prepping. “My favorite prep meal is brown rice, chicken, and baby spinach,” she says. She offers some advice on how to design a plan. “Create a menu based on the plan what you would like to eat and how much time you can spend on healthy cooking and meal preparation. Then create your shopping list that includes all the ingredients. Stay away from a bunch of recipes at the beginning because you do not want to get overwhelmed. Keep your food prep menu super simple and make sure that the meals include protein, greens, and carb,” she says. Studies support meal prepping for healthy eating. The more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

5. Back Workout

Here is Brittne’s dumbbell only back workout:

• rotation - extension
• all around the world
• rotation
• press out - back extension
• back attack
• push ups