Kelly Cheng In Workout Gear Practices Volleyball In Knee Pads

Beach volleyball professional player Kelly Cheng isn’t letting bad weather prevent her from going for gold at the Paris Olympics this summer. Cheng, 28, shared a video of herself wearing black leggings and a white shirt, playing volleyball inside with teammate Sara Hughes, both girls wearing knee pads. “We got lost looking for the beach volleyball courts in the rain….found knee pads instead 🫣,” she captioned the post. Here’s what Cheng’s wellness routine looks like.

1. Love of the Game

Cheng loves the partnership involved in a successful volleyball team. “I fell in love with outdoor beach volleyball because it's just you and one other person on the court,” she said on an episode of Wellness + Wisdom. “The chemistry that goes into a partnership is so important. It's so vital to know that other person both on and off the court.”

2. Sara Hughes

Cheng and volleyball partner Sara Hughes have high hopes for Olympic gold. "We have really good chemistry,” Cheng told Olympics.com. “Our styles of play complement each other really well," she told Olympics.com. "We're both at the same stages of life and on the same page with a lot of things. And I think that's just helped us fight hard together and fight for each other on and off the court, which I think is really important."

3. Just Do You

Cheng encourages others to embrace what makes them unique. “My love of video games is what makes me ‘me' and I think everybody's interests are different and whatever you love, you speak more passionately about, you do better at it, and those are the things that you should advocate for and do,” she said on an episode of Wellness + Wisdom. “Don't try to be anybody else. If you see somebody else being successful in a field, but it's not your passion, then don't try to copy them just because they're doing it. Do what you love.”

4. Pulse Oximeter

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Cheng was diagnosed with SVT (supraventricular tachycardia) when she was 14, and now uses a pulse oximeter for reassurance. “MightySat gives me the data to know what my body needs and what is working for me in training,” she says. “It lets me know when I need more recovery, more hydration or when I need to get to bed earlier.”

5. Head Coach Husband

Cheng’s husband Jordan is unfazed by the criticism they both faced about him coaching her. “We’re not doing it because it’s easy and comfortable,” Jordan told Volleyball Mag. “I told Kelly, ‘Hey, if I’m going to coach you, it’s because I believe I’m the best fit and I believe I’m one of the best coaches out there and I believe I can help you win a gold medal.’ I’m not going to sabotage my wife’s career, I’m not going to sabotage my own coaching career that I’ve worked really hard on.”

Chyna Cho, a celebrated CrossFit athlete, recently lit up the competition floor at the Aloha Games, sharing the exhilaration with her Instagram followers. In her post, Cho exudes joy, highlighting the blend of intense fitness challenges and the camaraderie among participants. Her caption, “I HAD SO MUCH FUN THROWING DOWN WITH MY FRIENDS. LOTS OF FITNESS, EVEN MORE LAUGHS. THEY ARE GREAT PEOPLE ON AND OFF THE COMPETITION FLOOR. ☺️”, encapsulates the spirit of the event—competitive yet filled with laughter and fellowship. This insight not only reflects her athletic prowess but also her appreciation for the community aspect of CrossFit, underscoring how the sport fosters both physical and social wellness.

1. She Does CrossFit

CrossFit is the main way Cho stays in shape. She shared this video on Instagram of herself doing some CrossFit exercises. Cho talked about what she loves about it in the post’s caption, “I AM SO HAPPY TO BE DOING CROSSFIT A FEW TIMES A WEEK AGAIN. I AM DEFINITELY DYING MORE THAN USUAL BUT IT’S SO WORTH IT. 😜🤘🏽TODAY’S FUN WAS A 15 MIN AMRAP.”

2. She Lifts Weights

Cho likes to lift weights to stay in shape. In the previous Instagram video, she is seen doing a section of her workout with a barbell. Cho also posted this video of herself doing kettlebell workouts. She captioned that post, “MONDAY THINGS. 🙃🩷I’M PRETTY SURE THIS IS THE FIRST TIME I’VE DONE DOUBLE KB SNATCHES (AND IT SHOWS LOL). 😆🫣ALMOST 15 YEARS OF CROSSFIT AND I’M STILL DOING NEW MOVEMENTS. PRETTY F-ING COOL! 🤘🏽”

3. She Pushes Herself

Cho makes sure to push herself when she works out. She talked about this in the caption of this Instagram video. “IT’S ALWAYS A LITTLE INTIMIDATING TO DO A REPEAT OPEN WORKOUT. THIS WORKOUT WAS EXTRA INTIMIDATING FOR ME SINCE I DID SO WELL IN 2014 … 🫣THINGS ARE DIFFERENT. I AM 9 YEARS OLDER. I AM STILL TRAINING HARD BUT NOT THE WAY I USED TO. I HONESTLY WASN’T SURE IF I WAS CAPABLE OF BEATING MY OLD SCORE. I GOT TO THE MUSCLE UPS FASTER THAN MY YOUNGER SELF, BUT I TOOK LONGER ON THIS MOVEMENT THIS TIME AROUND (ABOUT :45). REGARDLESS, I IMPROVED AND I AM VERY PROUD THAT I DID. ☺️”

4. She Uses A Rowing Machine

Chyna Cho/Instagram

In the previous Instagram video, Cho is seen using a rowing machine. The Cleveland Clinic states that using a rowing machine has a lot of health benefits. “Your abdominal muscles, lower back, obliques, glutes and hamstrings all get a workout during a session on a rowing machine. If you follow proper form, your core will be engaged during every single step of the rowing process. Strengthening those muscles is also key to maintaining stability and building speed.”

5. She Uses A Stationary Bike

Cho likes to use a stationary bike to keep herself in shape. She is seen using the machine in this Instagram video. Cho captioned the post, “FUN (WELL, KINDA) INTERVAL STYLE WORKOUT I WROTE FOR MYSELF. 😋” Penn State PRO Wellness states that using a stationary bike has a lot of health benefits. “Riding a stationary exercise bike is an efficient and effective way to burn calories and body fat while strengthening your heart, lungs, and muscles. Compared to some other types of cardio equipment, a stationary bicycle puts less stress on your joints, but it still provides an excellent aerobic workout.”

Leylah Fernandez is a very successful tennis player. She recently went to Beijing for a match. Fernandez made sure to take in the local sights there, as well as train. She shared a highlight reel on Instagram. In it, she is seen on the court and at a restaurant. Fernandez captioned the post, “A little day in the life in Beijing before my first round match later today! See you there 👀”

1. She Plays Tennis

Tennis is the main way Fernandez stays in shape. Lee Health states that the sport is very beneficial. “Tennis utilizes upper, core, and lower body muscles – but it’s also one of the best cardiovascular and aerobic exercises you can do. Playing a few sets increases oxygen flow, circulation, and helps you fight back heart disease. That kind of physical workout also decreases lipids, which helps lower cholesterol.”

2. She Teaches Classes

Fernandez likes to teach fitness classes. She shared this video on Instagram of herself doing so. Fernandez captioned it, “That time I swapped roles and became the coach for a fun workout session at the @langhamnyc 🏋️‍♀️It was a pleasure to work out with the Langham’s guests and my fitness coach Abdul in their brand new gym while in New York City. I loved meeting you guys and moving together!”

3. She Uses Weights

Leylah Fernandez/Instagram

In the previous Instagram video, Fernandez is seen using hand weights to do exercises. This is a form of strength training. According to The Mayo Clinic, strength training is very beneficial. “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.”

4. She Does High Knees

Leylah Fernandez/Instagram

Also in the previous Instagram video, Fernandez is seen doing high knee exercises. These are very beneficial. It's a powerful cardiovascular exercise that engages various muscle groups like the core, legs, and glutes. By lifting the knees toward the chest in a running motion, it boosts balance, coordination, and agility. This movement also strengthens the hip flexors and abs, which enhances posture. For a tennis player, high knees are particularly useful in improving agility, speed, and endurance—key for fast lateral movements and maintaining energy throughout intense matches.

5. She Raises Awareness

Fernandez likes to raise awareness to certain causes. One thing she is passionate about is diversity in school lunchrooms, by not discouraging families to bring foods from their culture for lunch. "By talking about [issues in society] we can encourage younger kids to feel proud of themselves where they or their parents come from originally," Fernandez said to CBC. "And we can accept them and welcome them with open arms in any sports, in a group setting, where they can feel confident and they can enjoy a sport the way it's meant to be."

WNBA star Kelsey Plum is giving fans a look at the typical low-impact workout she swears by. Plum, 29, shared a video of herself wearing her Las Vegas Aces kit of black shorts and a red jersey, going through a functional training mat workout at the gym. “Chop wood 🪵 Carry Water 🪣,” she captioned the post, referencing a Zen proverb. “Love this!” a fan commented. Plum works hard to stay fit and focused—here’s how the athlete prioritizes her health and strength through diet and exercise.

1. low-Impact Training

Plum’s workout regimen is focused on lower-to-no-impact exercises. “I’m just doing a lot more non-impact training,” she told Muscle & Fitness. “A legit swimming workout is as hard as any workout that you’ll do. Those moments definitely improve my cardiovascular system in the off-season and I’ve also just started boxing. I really enjoy that, and I think the cardio element is there in boxing as well. And then I’m really big into Pilates and yoga and that’s not just off-season. In the season I think Pilates and yoga helps you to stay strong and also nimble and flexible.”

2. Basketball Diet

Plum knows how important good nutrition is for her game. “I changed my diet significantly from when I entered college,” she told 2aDays. “I went from eating everything to being a pescatarian. I would advise young players to watch their sugar intake, especially refined sugars. It has a huge negative impact on your body. Also, I would suggest eating for recovery after hard practices. I love chocolate almond milk, with some protein to help your body recover.”

3. Mobility Workouts and Meditation

Plum approaches her training focusing on both inner and outer performance. “In basketball, there’s a lot of different elements that you need,” she told Muscle & Fitness. “You need strength, you need speed, but you need mobility. You need to be able to change direction and so working on those things has helped me to become a better athlete… When I think about being motivated or passionate about things, I really just try to stay present. I try to stay in the moment and whatever is in front of me, whether it’s a workout or whether it’s a game, a lift, I just try to be great in that workout.”

4. Weight Lifting As a Teen

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Plum has been lifting weights since she was a teenager, gradually increasing her workouts with age and athleticism. While it might sound too intense, experts say strength training is perfectly safe for younger people. “I started in middle school; I think I was 13 and lifted three days a week,” she told 2aDays. “Nothing crazy (no squatting or heavy weights), all functional movements, and core strength.”

5. Volleyball Family

Plum broke away from her family’s traditional favorite sport to become a basketball superstar. “Everyone in my family played volleyball,” she told Muscle & Fitness. “But I just didn’t have that passion for it. I just kinda wanted to do something different, so my dad took me to play pick-up when I was a kid, so I just started playing, and I loved it.”