IFBB Pro Gigi Amurao in Two-Piece Workout Gear Says Hi From Romania

Gigi Amurao is a bikini fitness competitor. She shares a lot of posts on Instagram of herself showing off her figure. Last August, she competed in Romania, and shared a photo on Instagram of herself in workout gear. She captioned the post, “Couldn’t leave România without leaving my John Hancock🖋️. Had the pleasure of working out at the @bestgymsocietyclub in Cluj -Napoca. Best gym in town!!! U must check it out 🙌🏽Thanks guys for having us!!” How does she stay so fit? Read on to see 5 ways Gigi Amurao stays in shape and the photos that prove they work.

1. She Works Out Outside

Amurao shares a lot of her fitness tips on Instagram. One thing she likes to do is go outside to exercise. She shared this video of herself working out outside. She captioned the post, “Sometimes you gotta take the work outside. Changing your scenery can help you enjoy your workouts a bit more if you’re feeling stuck in your routine. So go outside, breathe in the fresh air and get a good sweat in. 💦”

2. She Works Her Biceps

In this Instagram post, Amurao shared her go-to bicep exercises. She captioned the post, “Curls for the girls. Biceps aren’t only for the guys, us women like training them too. Try this out: 🏋️‍♀️Incline bench dumbbell curls 👉8-12 reps 4 sets. 💪Let your arms hang, back straight, angle your arms out 90 degrees. Wrists straight. 🏋️‍♀️Spider dumbbell curls. 👉8-12 reps 4 sets. 💪Let your arms hang, face/chest up and focus on the reps. 🏋🏽‍♀️Dumbbell hammer curls. 👉8-12 reps 4 sets. 💪Focus on the peak, chest up and control your reps.”

3. She’s Consistent

Amurao makes sure to stay consistent with her workouts. She talked about this in the caption of this Instagram post. “Putting in the work on the weekends can be tough. However, it’s an opportunity to invest into our future. Take time to recover but don’t sleep on your future.” She also captioned this post, “Put in the work to get the results you want in your life. If not, your dreams will never come to life.”

4. She Works Her Shoulders

In the previous post, Amurao shared her shoulder exercises. She captioned the post, “Shoulders are one of my favorites to train. Don’t forget there are 3 muscle groups to focus on. Barbell Raises. Targets the Front Delts. 4 sets 10-15 reps. I like use a bench to prevent unnecessary swinging *make the reps count. Machine Lateral raises. Targets the Side Delts. 4 sets 10-12 reps. This arsenal machine is pretty great. Remember keep your elbows up for constant tension.”

5. She Weight Trains

As you can see from her many Instagram posts, Amurao weight trains. According to The Mayo Clinic, weight 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.”

Mengru Zhang competes in international bikini fitness competitions. She shares a lot of workout posts on Instagram. In a post from last month, she practiced for a competition. In it, Zhang posed in workout gear. She captioned the post, “Professional league bikini style practice.” How does she stay so fit? Read on to see 5 ways Mengru Zhang stays in shape and the photos that prove they work.

1. She Does Squats

In this post on her Instagram, Zhang is seen doing squats. Allina Health states that squats have a lot of benefits. “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.”

2. She Weight Trains

In her previous post, Zhang is seen doing squats with a barbell. She shares a lot of posts of herself using weights. The Mayo Clinic states, “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.”

3. She Does Chin-Ups

In this video, Zhang is seen doing chin-ups. ACE Fitness states that the exercise has a lot of benefits. “Chin-ups can help improve grip strength, posture and appearance, while also helping to strengthen muscles that stabilize the spine. This, in turn, can help reduce one’s risk of back pain and injury. Even if a client is only able to do one or two chin-ups at a time, this exercise offers tremendous benefits, especially for the back, shoulders, forearms and biceps.”

4. She Does Donkey Kicks

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In this video, Zhang is seen doing donkey kicks. According to WholesomeFood.org, the exercise has a lot of benefits. “By incorporating donkey kicks and training jump rope into your regular workout routine, you'll reap the benefits of improved balance, stability, and overall lower body strength. Plus, the cardiovascular benefits of jump rope can help you burn calories and improve your overall health. So why not give them a try and see the difference for yourself? Your lower body will thank you!”

5. She Values Her Glutes

Mengru Zhang recently shared a video of her, captioned "Return to training," her glutes on full display. Try a Glute Bridge, says the ACE: "Lie in a supine position with the knees bent and the feet flat on the floor. Place the feet hip distance apart. Tighten the core and move into a slight posterior pelvic tilt. Exhale, contract the glutes and press the hips up and away from the floor. Inhale and lower the hips to the starting position. Complete 12 repetitions; rest and repeat for a total of two to four sets."

Bodybuilder and IFBB Pro Alida Opre took to Instagram to say “and the game will go on... 😜😎🦾#womensbodybuilding #beautybody #femalebodybuilding #bodybuilding #fitnessmotivation. She works hard to prepare her body and mind for competitions. Here’s how Alida stays on the right path with her health and wellness goals.

1. She works on her body

She works on sculpting her muscles, putting in the effort needed to reach her fitness goals. “A little memory Romania Muscle Fest 2021💪 Women's physique here. What many people don't understand is that this sport is primarily about proportions, until the overall picture is incomplete, don't move on, fix it😜My motto is to force exercises that you don't like or that don't go well 😎☝️ because that's where the error is in the 'system '. So in training, do what you have to do, not what you like😉#bodybuilding #gym #ifbbpro,” she said on Instagram, translated to english.

2. She enjoys competing

Alida loves competing. “On the weekend @romania_muscle_fest_pro I participated in a competition ❤️ I have been on this stage several times since 2018, I always expect an exciting competition❤️💪. The organization is high-quality, the stage is stunningly beautiful, the team in a good mood is super backstage ❤️👌 this show is not to be missed! Top3🥉,” she said on Instagram, translated to english.

3. She looks at progress

She celebrates her progress and growth. “Bodybuilding is the most prestigious@mrolympiallcit is a privilege to participate in his competition. I could be a part of this over the weekend, I could stand among the best in the world on the ⭕ stage, this experience is fantastic. This season, I switched to the Women's Bodybuilding category, so I qualified for the Ms Olympia class at the Olympia, which is the "king" category of women's bodybuilding,” she said on Instagram, translated to english. “I was in the 2nd challenger, unfortunately I didn't make it to the finals, I finished in 11th place, (1 point behind the top 10.) But I'm happy, for me it's a big thing 🙏 because in Hungary, women's bodybuilding has never achieved such a result, as worthy of hope I represented my country 🇭🇺 at Olympia ❤️Many of you cheered me on, thank you to everyone 🥰🙏it gave me a lot of strength😘.”

4. She’s grateful

She takes a moment to be grateful. “@mrolympiallcsemi-final, it was my biggest wish to get here❤️❤️and it came true🙏Eupholic feeling. My legs were shaking when I went on stage, I wish everyone could experience this when what they really want is fulfilled❤️🙏💪 @starsuitsfitnessbikini @petermolnarofficial @ifbbproleaguehungary @freezersgym,” she said on Instagram, translated to english. According to heart.org, “research has shown that the practice of gratitude is associated with many positive effects in a person’s physical and mental health. Expressing gratitude can improve sleep, mood and immunity, and can decrease depression, anxiety, chronic pain and disease.”

5. She works out with her son

She encourages and supports her workouts being combined with family time, hitting the gym with her son. “Back training with my son 🥰 The time has come when he already helps with the last two repetitions😜💪 by the way, he pushed me through my training program👀😃@boldogvili #backday #backprogress,” she said on Instagram, translated to english.

Elisa Pecini is pontificating about the importance of nutrition in her workout gear. In a new social media post the IFBB champ exercises and discusses why it’s crucial to fuel your body with healthy food. “In the intense routine of workouts, cardio, work, keeping up with nutrition is essential. Having healthy, practical options makes it a lot easier to focus on what really matters. This is why having ready, balanced meals always on hand makes all the difference to my performance,” she writes in the Instagram video. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Her Go-To Glute Workout

Pecini shared her favorite glute workout with Muscle & Fitness:

• Machine Hip Abduction: 5 x 15 — Pecini adds a loop band just above her knees.
• Smith Machine Reverse Lunge: 3 x 15 — Pecini performs these with her front foot elevated.
• Landmine Sumo Deadlift: 4 x 12
• Machine Weighted Glute Bridge: 4 x 12
• Straight-leg Cable Glute Kickback: 4 x 12

2. Here Is Everything You Need to Know About Her Diet

“My diet changes several times during preparation but these are minor adjustments. It is composed of carbohydrates: rice, oats. Proteins: chicken, fish, egg white, whey protein and sometimes red meat. And lipids like avocado, nuts, peanut butter, olive oil,” Elisa told Mo Marketplace, “What changes in my off-season and pre-contest diet are the quantities as the foods are basically the same. In the off-season, I have 1 free meal a week, and most of the time it's a hamburger, but my favorite dish is to go to a good restaurant and eat grilled salmon with black rice and vegetables without having to weigh the food. I use supplements in my diets like whey protein, bcaa, glutamine, l carnitine, caffeine, pre-workout and all I use are from NewMillen because it’s the brand I know and trust, I don’t like to risk what I don’t know. In pre-contest 1200 to 1500 and off-season 2300kcal per day.”

3. Her Go-To Should Workout

Here is Elisa’s go-to shoulder workout, she revealed to Muscle & Fitness.

• Standing Shoulder Abduction: Sets: 7, Reps: 12
• Seated Unilateral Shoulder Abduction: Sets: 3, Reps: 12
• Arnold Press: Sets: 3, Reps: 12
• Dumbbell Front Raise: Sets: 3, Reps: 12
• Upright Row: Sets: 3, Reps: 12
• Dumbbell Crucifix Hold: Sets: 3, Reps: To failure

4. Only One Rest Day Per Week

“I train 6 days a week. My rest day is on the seventh day which is usually on Sundays. My training routine for the week varies a lot according to the competition phase, at the moment it looks like this: shoulder, buttocks, back, shoulder, buttock, and chest,” she told Mo Marketplace. “I always vary my workouts and never repeat the same workout, I always like the various stimuli, do slow, focused exercises, sometimes use a drop set, sometimes use more load but always maintaining the quality of movement and amplitude, for me variations in a workout are very important.”

5. Cardio

Elisa finishes off her workout by walking. “My cardio is always after the 30-minute workout I like to do with the treadmill at a moderate speed(a brisk walk),” she said. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Sophie Arvebrink is more than just a fitness model—she’s a social media sensation with a dedicated following on Instagram. Recently, she took her followers on a virtual journey to Thailand, sharing highlights from her trip. One standout post from last Monday featured Arvebrink striking a pose in a sleek black workout set atop a tower, simply captioned, “Thailand.”

1. She Swims

Arvebrink likes to swim to stay in shape. During one of her trips to Thailand, she did a lot of swimming, and shared a lot of posts on Instagram. In February, she shared this video of herself swimming in a pool. In May, Arvebrink shared this pool video on her page, captioning the post, “Let’s talk about life.” Finally, she shared these pool photos in July of last year. Arvebrink captioned the post, “I guess we are just animals with big brains.”

2. She Works Out With A Friend

Arvebrink shares a lot of workout videos on Instagram. She sometimes enjoys hitting the gym with one of her friends. Arvebrink shared this video of herself and a friend doing workouts together. She captioned the post, “Team work.” Better Health states that working out with a friend has a lot of benefits. “Exercising with a friend or loved one can make it more fun, and increase your chances of sticking to your exercise plan. Exercising with a friend is a great way to keep you motivated. It’s also a great way to meet new people. It can even save you money.”

3. She Does Pull-Ups

Sophie Arvebrink/Instagram

In the previous Instagram post, Arvebrink is seen doing pull-ups. NASM states that pull-ups are a great workout. “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.”

4. She Does Push-Ups

Sophie Arvebrink/Instagram

Arvebrink is seen doing push-ups in the previous Instagram video. NASM states that push-ups have a lot of benefits. “Push-ups focus primarily on the following muscle groups: Pectorals (chest muscles). Deltoids (shoulder muscles). Serratus anterior, trapezius, and rotator cuff (posture and shoulder support muscles). Triceps (backside of the arm muscles). Core stabilizers (abdominals and spinal support muscles). Gluteals (hip muscles).”

5. She Strength Trains

Arvebrink likes to strength train and use weights to stay in shape. In this video she posted on Instagram, she is seen with a weight on her waist. The Mayo Clinic reports that strength training has a lot of benefits. “By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.”