Fitness Influencer Heidi Somers in Two-Piece Workout Gear Says "Tag Your Ten"

She Does Lunges

Somers shared this video on Instagram of herself doing different exercises with weights and bodyweight. One exercise she is seen doing in it is lunges. According to ACE Fitness, 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. It doesn’t matter what lunge variation you do, as all of these muscles will be targeted, says Jonathan Olonade, a corrective exercise specialist and NASM-certified personal trainer with Life Time in Cinco Ranch, Texas.”

She Does RDL's

Somers is also seen doing RDLs in the previous Instagram video. RDLs have a lot of health benefits. NASM states, “A Romanian deadlift is a hip-hinge pattern that works the hamstrings and glutes. It is a form of deadlift with noticeably less bend in the knee, leading to greater hamstring engagement than traditional deadlifts. The move was introduced to the masses in the 90s by Romanian weightlifter Nicu Vlad (an Olympic and World Weightlifting champion) and his coach Dragomir Cioroslan. The two invented the move to help Nicu strengthen his back for the clean and jerk. Today, RDLs are commonly used to strengthen the posterior chain, using the core muscles to stabilize and the hamstrings and glutes to drive the movement.”

She Does Hip Thrusts

Somers is also seen doing hip thrusts in the previous Instagram video. ACE Fitness states that the exercise has a lot of benefits. “One reason why the BHT is so effective for the glutes is that in the supine position, the gluteal muscles are placed under constant tension during the entire range of motion, from the bottom of the movement, when the hips are flexed and under load, to the top of the movement, when the hips are fully extended (Contreras, Cronin and Schoenfeld, 2011). Additionally, due to the supine position of the body, the direction of the resistive force is directly on the gluteus maximus and other muscles that extend the hips. This serves to increase the activation of those muscles while reducing the contribution of other muscles such as the hamstrings, adductors and quadriceps.”

She Does Squats

Somers likes to do squats to keep herself in shape. She is seen doing them with a barbell in this Instagram video. According to The Cleveland Clinic, squats have a lot of benefits. “Squats target and strengthen your thighs, hips and butt. Why does that matter? A strong lower body is important for athletes, yes, but not just for athletes. Your lower body fuels your ability to walk, run, jump … everything, really. It also generates power for upper-body movements and all kinds of other activities.”

She Does Hamstring Curls

In the previous Instagram video, Somers is also seen doing hamstring curls. Asphalt Green states that hamstring curls have a lot of benefits. “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.”

She’s Found Herself

Joan opened up about finding herself in the caption of her recent post. “In the past few months, so many of us have had our world shaken. My deepest ‘why’ has always been connection with my community. When this foundation was rattled… I felt the pain & the deep emotions so many of us share. For the first time in a long time, I felt lost. I felt uncertain. I second guessed everything about how to re-connect & rebuild. I retreated into myself. but I came to my mat every day. Creating THIS course reminded me (to borrow my own words from LAVA)… Who the F* I AM. I am a #Creator I am a #Force I am an #Empath I am a #GameChanger I am #Limitless ✨AND SO ARE YOU ✨I have FOUND myself again… and on a deeper, more powerful level.”

She Does Yoga

Joan is seen doing yoga poses in her Instagram reel. Yoga has a lot of benefits. Harvard Health says, “Yoga develops inner awareness. It focuses your attention on your body's abilities at the present moment. It helps develop breath and strength of mind and body. It's not about physical appearance. Yoga studios typically don't have mirrors. This is so people can focus their awareness inward rather than how a pose — or the people around them — looks. Surveys have found that those who practiced yoga were more aware of their bodies than people who didn't practice yoga. They were also more satisfied with and less critical of their bodies. For these reasons, yoga has become an integral part in the treatment of eating disorders and programs that promote positive body image and self-esteem.”

She Manages Her Stress

Joan makes sure to manage her stress. She talked about how she does so in the caption of this Instagram post. “One of the pillars of longevity is.. STRESS MANAGEMENT. I get this in under 30min a day with LAVA & Barre Blend + my 60 affirmation meditations. I ALSO get this in the simple moments of life that bring me joy. Walking my rescue dogs in the rain lets me habit stack so many things that contribute to my reverse aging. unconditional love & joy, grounding in nature, stepping away from my devices, getting fresh air into my lungs, a healthy dose of vitamin D, and time being present in the moment ♥️. I’d love to hear some of the ways YOU practice stress management ⬇️. Let me know in the comments. Happy Friday Friends! Xoxo E.”

She Swims

Joan likes to swim to keep herself in shape. She shared this set of photos on Instagram of herself swimming in Mallorca. Joan captioned them, “CURRENT MOOD✨. . .

Sometimes… the light & the tides change quickly. The key to happiness is how you respond. Create your OWN life 🫶🏻… I support you. #Retreat lessons ☀️🌊”

She Does HIIT

Joan likes to do HIIT workouts to keep herself in shape. She shared this video of herself doing them on Instagram. Joan captioned the post, “HIIT ME WITH YOUR BEST SHOT 👊🏼@bodi LAVA HIIT training is unlike any other. I use intense strength training moves in sequence to elevate the heart rate WHILE building #POWER #STRENGTH & #EXPLOSIVITY without the joint-damaging impact. Whether you’re on week 1 or week3… how did you do in today’s HIIT? I needed a LOT of breaks, as the cardio interval time went up from week 1 (for me, the need for breaks came mostly from muscle fatigue before cardiovascular fatigue- though both were in play. *see facial expressions & boomers concern for my ‘panting’ 😆).”

She Does Step-Ups

As you can see from her Instagram post, Callaway likes to do step-ups to keep herself in shape. She shared her tips for doing them properly in the caption. “✅ When you are performing step-ups, the leg that is elevated on the surface should be doing most of the work (I prefer at least 75%). ❌ MANY people cheat by pushing off with their foot on the supporting side (usually forefoot/toes), and this makes the exercise MUCH less effective! ✅ One trick I find REALLY helps, and something I’ve been using for YEARS, is to pick up the toes of the supporting leg, and to not allow them to touch the floor for the duration of the exercise. ✅ You can see I’m only allowing my heel to lightly touch the floor. ✅ This makes it a LOT tougher to cheat with the supporting leg, and forces the planted/elevated leg to do most of the work.⁣⁣ ⁣⁣Many people ‘ego lift’ when they do step-ups! Less weight can often be more effective!”

She Does Core Workouts

Callaway shared some of her favorite core workouts in this Instagram video. She captioned the post, “If you want an extremely EVIL core challenge to sink your teeth into, give this exercise a try! This is advanced. By anchoring my feet this way AND contracting my hamstrings, I am inhibiting my hip flexors. I got this awesome idea from @lukahocevar . As Luka said, ‘my hamstrings were like WTF,’ so don’t be surprised if your hamstrings cramp 😂. While it’s widely known I’m a BIG advocate of hip flexor strengthening, when many people are trying to train their anterior and lateral core muscles their hip flexors often compensate. This amazing ‘hack makes the exercise SO much tougher because the hip flexors can no longer kick in.”

She Does Planks

Callaway is seen doing plank exercises in this Instagram video. Planks have a lot of benefits. Allina Health states, “If you want an exercise that engages most of your muscles in one easy step, then you should plank. The plank is a simple, effective bodyweight exercise that strengthens your core, as well as muscles in your upper and lower body. Core muscles, which include your back and abdomen, help you maintain posture and balance as you stand, sit and move throughout the day.”

She Does Squats

Callaway shared some of her favorite lower body exercises in these Instagram videos. In them, she is seen doing two different kinds of squats: split squats and negative Spanish squats. Callaway captioned the post, “Front heel elevated split squats + back foot elevated (with emphasis on forward knee tracking). Use a range that feels comfortable. 👉 2-3 sets of 8-12 reps per side. Negative Spanish squats. With Spanish Squats you will keep your shins in a vertical position for 100% of the movement, and there will be minimal ankle dorsiflexion. This can be a very knee friendly option.⁣⁣⁣⁣⁣⁣⁣ This is also an AMAZING leg finisher. 👉 2-3 sets of 6-12 reps.”

She Does Pull-Ups

Callaway likes to do pull-ups to stay in shape. She shared this video on Instagram of herself doing them. Callaway talked about her journey with the exercise in the caption. “Day 16 since I resumed pull-ups after a 7 month injury (radial nerve) layoff. 8 sets of 6. Final set (so I was a bit fatigued/form wasn’t as good). Then I did several sets of 2 reps of unassisted false grip pull-ups, and some banded sets of 5 reps. Usually I’d do these first but wasn’t planning on doing them so soon. The false grip felt surprisingly comfy. I basically did NO upper body training for 7 months. The injury would’ve resolved a LOT faster if I’d seen the good physio much sooner, but I had a lot of other stuff going on in my life and put my own recovery on the back burner. And I did several other treatments that normally would’ve been helpful, but ended up just REALLY provoking the nerve and setting me back. I’m filming pull-ups top off so I can make sure my pull is nice and even. When coming back from an injury it’s easy to guard and compensate, even when there are no symptoms. My form isn’t perfect yet, but will be. And I’ve regained a lot of my muscle as I lost a decent amount over my 7 month upper body layoff!”