Kaisa Keranen in Two-Piece Workout Gear Does "Jiu Jitsu Prep"

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.”

Kaytlin “Katniss” Neil is sharing details about her personal training services with her followers – in her workout gear. In a new social media post the MMA fighter shows off her amazing body in a two-piece exercise set while discussing “custom workouts” – and drives her followers wild. “You look sooo good 😍,” commented one of them. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Walking Backwards

Kaytlin does cardio and even walks backwards. “Here’s how to walk backwards!” she wrote in a post. “5-10 mins before a workout for a warm up. 20-30 mins for some LISS cardio. Start with level one and see how your knees feel! Then progress through the levels once one level feels comfortable on your knees. NEVER push through knee pain.”

2. Creatine

Kaytlin takes creatine, answering her followers' questions in a post. “When should I take creatine? Doesn’t matter when, as long as you consistently take it every day. Should I take it on days I don’t workout? Yes. Every. Day. Can women take creatine? Yes & they should! Every day. Can I take creatine if I don’t workout? Yes, it doesn’t just help with gym performance, it also is great for brain health. Why take creatine? It helps with energy, power, strength, endurance & brain health. It’s one of the most studied & safest supplements out there & with amazing benefits for taking it,” she writes.

3. How She Started MMA

“I grew up doing dance, gymnastics, and cheerleading. I made varsity as a freshman, my cheerleading team took first place at every single competition that we went to. I was captain my senior year. So, I thought I was set when I went and tried out for the college team, and then when I went and didn’t see my name on the list I was like, “What the heck? What do I do now?” I knew I wanted to stay active and compete in something. So, I was thinking CrossFit or body building. I actually did a couple of body building shows, but I did not like it, I did not like the diet. So, my friends happened to take me to MMA fights my freshman year of college and there was one women’s fight on the card, and I was like, “I’m doing that.” So then after that, I found a gym and started training, and it’s been 10 years now,” Kaytlin told UFC about how she got into martial arts.

4. Ab Workout

Kaytlin recently shared an ab working. She recommends adding “this to the end of your next workout,” she writes in a post. “Set a timer for 4 mins. Complete 20 reps of each exercise (10 each side) Repeat exercises as many times as you can in 4 mins! If you’re feeling spicy, take a 1 min break and repeat it!” she says.

-Plank Toe Taps

-Single Leg V-Ups

-Crossbody Mountain Climbers

-Crunch Heel Taps

5. Martial Arts

While “everyday is different” with her training, “a typical day of training is going to team practice, where we focus on mma,” she says. This includes “striking, mma wrestling, mma grappling then I’ll try to go to 1 or 2 other training sessions whether that is,” she told Century Martial Arts. Also, “boxing, muay thai, or jujitsu and squeeze in 45-60 minutes of strength training.”

Jena Sims Koepka is working on her core – in her exercise clothes. In a new social media post the golf wife shows off her strength and amazing body during an exercise circuit. “Cove + Core + Pulling,” she captioned the Instagram video, demonstrating every move in the video. How does she approach diet, fitness, and self-care and what is her core workout? Here is everything you need to know about her lifestyle habits.

1. F45 Workouts

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Jena is a fan of a popular workout method. “My favorite type of workout is F45,” she told FOX. “It’s just a 45-minute class. And I think I like it so much because they play amazing music and it’s so loud.”

2. Weight Lifting

“I’m not a calm, soothing Pilates, yoga princess. I’m like, ‘Scream at me.’ I want to be dripping sweat,” continued Sims. “I want loud music, heavy weights. For my body type, I like to lift weights because I don’t need to do a lot of cardio. I find that lifting weights has been the most beneficial,” she told Fox. “I've been working on just upping my weights a little bit,” she added to Daily Mail. “I can get into this sweet spot and get kind of in a plateau of working out, so I upped my weights after seeing her video because I was so impressed by what she did with her fitness. I'm trying to lift heavier. Trying to build a booty.”

3. Clean Eating

To get in shape for her Sports Illustrated photoshoot, Jena didn’t diet, “ all I'm doing is just eating as clean as I can, but I'm still splurging,” she told Daily Mail. “Like, I had four dinner rolls last night at this charity event as well as my meal.”

4. Pure Barre

Jena also likes to “mix it up” when it comes to exercise. She loves Pure Barre classes, a fusion of yoga, Pilates, and ballet and a “full body, low impact workout” for everybody, according to the brand.

5. Here is Her Core Workout

Here is her latest workout, “such a good series to work the pull muscles and the ABS,” she says.

1. roll up w/ leg extended
2. tailbone raises w/ ball between ankles and arms overhead
3. plank rows
4. assisted band pull ups