Leana Deeb in Workout Gear Shares "Glute Workout"

Leana Deeb is sharing a new workout with her followers. In a new social media post the Palestinian-Uruguay creator gets her sweat on in exercise clothes while treating her 5 million followers to a new workout video. “GLUTE WORKOUT,” she captioned the post. “Nice! The incorporation of supersets and stability ball hamstring curls adds a great variety and challenge. 🔥 This glute workout is absolutely fantastic!” commented fellow fitness influencer Alexia Clark. Here is everything you need to know about her lifestyle routine – and the details of her workout.

1. Here is Her Glute Workout

The workout is divided into three supersets:

superset #1

1.a Barbell box squat 3x8-10 reps

1.b SL hip thrust 3x8-10 reps per leg

superset #2

2.a Barbell reverse lunge 3x8-10 reps per leg

2.b Barbell stationary marches 3x15-20 reps

3.stability ball hamstring curls

4x5-8 reps

2. Healthy Diet and Meal Prep

Leana Deeb maintains a healthy diet and meal preps. She regularly shares “what I eat in a day” posts on social media. She revealed to USA Today that she loves cilantro, raw chicken breast, turkey bacon, protein bagels, salt and vinegar chips, and dark chocolate. "You have to have a sweet side sometimes," she said.

3. Mental Health

Leana maintains that the mental health aspect of exercise is just as important as the physical. "The work ethic that I had in the gym is that I was there to transform my body, but it was also like I was fighting my demons. I was going through a lot mentally, and the gym was my safe space,” she told USA Today.

4. Journaling

After gaining a social media following fast and inspiring millions of people on TikTok, where she has 12.1 million followers, she started feeling empty. This is when she started journaling, practicing gratitude, and launching her journal, Uplift You.

5. Changing Her Life

In one post she revealed “5 things that have changed my life.” She wrote: “I literally used to be the most lazy person ever, if I changed so can you,” going on to list the 5 changes she made.

1. Physical activity
2. Nutrition
3. Who you surround yourself with matters
4. Create a sustainable routine
5. Fix your sleeping pattern

Heather Dees is a multifaceted fitness enthusiast: a personal trainer, IFBB competitor, and a six-time Olympian. She regularly shares her workout routines and wellness journey with her followers on Instagram. In early September, she posted a series of videos showcasing her favorite lower body exercises, including hypers and glute bridges with hamstring extensions. Known for her dedication to fitness, Dees emphasizes strength training, especially focusing on her lower body. She is passionate about maintaining her physical and mental well-being through various forms of movement, whether in the gym or on the dance floor. Her posts inspire her audience to embrace an active lifestyle, stay consistent with workouts, and explore fun and therapeutic fitness activities like dance. Here are some of her favorite fitness habits.

1. She Does Glute Bridges

As you can see in her Instagram post, Dees likes to do glute bridges to stay in shape. NASM states that this is a very effective workout to do. “Glute bridges are a useful exercise for building core stability, building glute strength, and improving overall exercise form and function. When performed as a stabilization exercise, glute bridges activate the glutes to function as they are supposed to in other movements like squats, deadlifts, walking, and running. Adding weight progresses glute bridges into a strength exercise, which can build strength in the glute muscles.”

2. She Does Leg Presses

As you can also see from her Instagram post, Dees doesn’t skip leg day. One thing she likes to do is leg presses. Dees shared this video on her Instagram of herself using the leg press machine. She captioned the post, “I love this quad/glute day movement! 🍑🔥💪🏼 @cybexintl leg press is my favorite.. but you can use any leg press you have available! Start with single leg, focus on keeping your abs tight and glutes contracted. Goes as deep as you can without letting your hips roll up! Protect your low back 🙏 Send me a note if you try it out, if it helps.. AND How pumped your quads and glutes get.”

3. She Dances

Dees likes to dance to stay in shape. She shared this video on Instagram of herself taking a class. Dees captioned the post, “THERAPY! .. Dance lessons have become therapy through movement and connection. That is the best way I can describe my new found love for soul coast dancing! I have found there’s so many parallels to the way you move through life & how you move through dancing! Grounding, getting out of my head, being in flow not control, trusting myself are all tools that have came through #soulcoastdance … as I have learned from @jakeytrim ! His words & guidance resonate on a deeper level, helping me find my own way of finding & healing internal traumas and patterns. It’s been exactly what I’ve needed, on top of being just so much fun! To flow in healthy feminine energy through music is amazing medicine! If it calls to you, try it! I’ve still got a lot to learn but I love it so much!”

4. She Does Leg Extensions

Dees shared this lower body workout video on Instagram. In it, she is seen using the leg extension machine. Asphalt Green states that leg extensions are extremely helpful. “Leg extensions using this exercise machine work your thighs. In fact, that’s basically the only thing that they work. That’s great if you want to build strength and mass quickly.”

5. She Does Squats

Heather Dees/Instagram

Dees is also seen doing squats in the previous Instagram video. Squats are a great workout to do. Piedmont states, “Squats are a compound, multi-joint movement, which means they exercise several muscle groups. When you perform a squat, you work your calves, quads, hamstrings, glutes, core and part of your back.”

Anita Herbert is working her glutes in her exercise gear. In a new social media post the fitness influencer and Hungarian model shows off her amazing body during an intense workout session, wearing shorts and a sports bra. “Your next GLUTE workout is sorted & it’s a tough one, so prepare your cheeks,” she writes, revealing the set. “Let’s get crush it!!” How does she approach diet, fitness, and self-care and what exercises does Anita do to build her backisde? Here is everything you need to know about her lifestyle habits.

1. Her Journey to the Gym

“About three years ago, my husband encouraged me to go to the gym for the very first time in my life. At that time, we started training together. It took some time, but he eventually turned me on to eating healthy and weightlifting. As I began to educate myself about clean eating and training, I became very interested in this new lifestyle. I loved the way training made me feel, and I also loved seeing how my body was changing day by day. People at the gym started to take notice of how my body was changing too, and they told me that I should compete in a show. At first, I thought it was silly to even consider competing, but then I decided that I should give it a try! Before I knew it, I had five NPC overall wins in a row, and now I’m an IFBB Pro. I just got invited to the Arnold Classic for the first time, and I’m going to be on the Olympia stage in September,” she told Simply Shredded.

2. Motivated by the Mirror

“My biggest motivation is the mirror. I like to see how my body changes on a daily basis. To me, there is nothing more exciting than discovering a new striation or a new vein popping out on my body!” she told Simply Shredded. “I’m sure some might say that I am crazy, but this has become a lifestyle to me, and I love it! Of course, I have to admit that I like to eat yummy food too, but for me feeling healthy and looking ‘fit’ is far more satisfying than eating a slice of pizza. My life is all about balance, and I can still have a slice of pizza every now and then if I want too, but it just doesn’t interest me as much as it used to.”

3. Switching Up Her Workouts

Anita mixes up her routine. “I switch up my training every once in a while, so it doesn’t get boring. I also like to do aerobic classes and outdoor boot camps too! And on Sunday which is my rest day, I still like to do some form of cardio,” she says.

4. Her Top 3 Exercises

Here are Anita’s top 3 exercises:

1. Squats: “Squats are great because my booty can never be big enough,” she says.
2. Hanging Leg Raises: “I love abs and hanging leg raises seem to work the best for me. Plus living in Miami, Florida, I always have to be bikini ready!” she jokes.
3. Lateral Raises: “I love training my shoulders with lateral raises because I love to feel the burn in my shoulders,” she explains.

5. Two Diets

Shutterstock

Anita has two diets that she stays “very consistent with,” she tells Simply Shredded. “One diet I use for my off season and the other diet I use for preparing for a competition. When I’m prepping for a competition, my diet is very strict. I consume six meals a day; I measure everything, and I absolutely have no cheats! My protein sources primarily come from chicken, fish and eggs. My carbs consist of oats, quinoa, brown rice and sweet potato. I also love all kinds of vegetables, and I incorporate them into my diet as well. During my prep, I also limit my sodium intake, and I drink one to two gallons of water per day. Off season my diet is more flexible, but I still try to eat five to six meals a day. But in off season, I am able to include one to two cheat meals a week.”

6. Here Is Her Glute Workout

Superset: 3 sets

• SM bench assisted kickbacks
• Hip banded good mornings
• BB sumo deadlift - 3 x 10

Superset: 3 sets of

• BB triple contraction hip thrust - 5 reps
• straight into BB deadstop hip thrust - AMRAP
• DB Bulgarian split squat - 10 each side

Side Booty Finisher: 2 sets of 15 each side

• Hip banded extra range clamshells

Wearing a gray tye-dye sports bra and matching tight shorts, Jenna de Leó shows how she gets her perfect body. The trainer and PRO bikini competitor, who has won three times, posts regular workout videos and reveals how she gets so toned. Known for her sculpted glutes, strong legs, and six-pack abs, the 33-year-old is one of the most sought-after fitness coaches and head trainer for reset app. Here's everything to know about her diet and fitness regime. Read on.

1. She Eats Protein to "Grow" Her "Booty"

To maintain a slim waist, but defined booty, de Leó eats protein. "Two things matter in regards to food when building your GLUTES," she wrote in an Instagram post.

1. "A protein-rich diet
2. A caloric surplus

Protein is directly correlated with muscle growth, and after all, your glutes are muscles." She added, "On the other hand, a caloric surplus of nutritiously dense foods will allow the food you eat to be converted to good mass! "All you ladies on the Booty Secrets program, try to incorporate some of these foods into your diet to maximize gains!"

2. She Does Circuit Training to Get Her Strong Legs

Getting a body like de Leó takes work, discipline, and commitment. In a recent post, she shared her leg routine and wrote, "I don’t know about you, but I absolutely LOVE leg day! Here is a great circuit to add to your routine. If you don’t have access to a gym then this minimal equipment Leg day is for you."

.Circuit One:

- 12 Dumbbell Seated Squat

X4

Circuit Two:

- 10 Calf Raise Squat

X4

Circuit Three:

- 12 Alternating Rear Lunge per side

- 12 Split Jump Squat per side

X4

Circuit Four:

- 12 Single Leg Deadlift

- 12 Weighted Single Leg Curl per side

X4

3. She Does Deep Squats

Another way she maintains a strong and beautiful lower body is by doing deep squats but admitted they're not easy. Wearing a light blue sports bra and brown shorts, de Leó posted a video showing the moves that help her deepen her squats and wrote, "Although it didn’t happen overnight, these are some of the stretches/moves that helped me. There are a few more that I also do, but I believe you guys can start with these and see how it goes." She added, "I must warn you though, it may leave you feeling sore for a little while, but your body will soon get used to it."

4. She Doesn't Skip Upper Body Workouts

De Leó is all about getting an effective workout with minimal equipment and shows how to get lean arms without just dumbbells. "My sisters, don’t skip your upper body workouts," she said, wearing a dark gray sports bra and blue hip-hugging shorts. "With just a pair of dumbbells, this arm-focused routine will leave you feeling strong and empowered. Save it for your next workout and give it a try!"

METHOD:👇🏾

Warm Up:

- 10 Banded Pull Apart X3

Circuit One:

- 10 Alternating Press per side

- 12 Kneeling Front Raise

X4

Circuit Two:

- 10 Reverse Grip Shoulder Press

- 10 Bent-Over Front Raise

X4

Circuit Three:

- 12 Tricep Kickback per side

- 5 Alternating Hammer Curl with hold per side

X3

She added, "If you liked this workout, hop inside the @reset.app to see more daily workouts and other structured training programs."

5. She Drinks Blueberry Protein Shakes

Protein is a vital part of everyone's diet. It serves several important roles like aiding in growth and development, repairing damaged cells, carrying oxygen through the body, is a great energy source, and more. To ensure she gets enough protein, de Leó has protein shakes. "Blended smoothies are excellent for quick protein, and this recipe will deliver something tasty and filling to sip on!" she wrote. "Don't forget the peanut butter, an essential ingredient! Swap for an alternate nut or seed butter if you have an allergy!"

Ingredients:

-Frozen Banana

-Blueberries

-Peanut Butter

-Honey

-L-Glutamine

-Vanilla Protein Powder

-Oat Milk