Madeleine Nilsson In Workout Gear Shares Plyometric Training Session

Swedish track and field athlete Madeleine Nilsson is sharing a plyometric training session and explaining why it’s so effective for runners. Nilsson, 32, posted a video of herself wearing green leggings and a blue tank top, holding heavy weights and she jumps up and down. “Did you know jumping can make you a faster and more powerful runner?! Plyometric training is a form of exercise that uses rapid, powerful movements that target fast-twitch muscle fibers. These fibers help generate explosive power that increases speed and strength,” she captioned the post. Here’s how Nilsson trains, relaxes, and is thriving in her 30s.

1. Yoga Every Day

Nilsson trains hard, and loves to relax with yoga sessions. “The number of training sessions per week depends a lot on what part of the year it is and whether it is competition season or not,” she told Sportamore. “During the two competition seasons, which is inside from January to March, and outside from May to September, there will be less hard training. Then I run fewer sessions and focus more on quality and competitions on the weekends. The rest of the year will be between six and ten training sessions per week. In addition to that, I aim to do yoga at least once a day. It is the best relaxation in the world and even ten minutes makes a difference.”

2. Strength Training

Nilsson shares her strength training sessions on Instagram. “Strength training is essential if you want to improve your running performance. Single-leg exercises will help you improve balance and stability which is key if you want to run faster AND prevent injuries,” she captioned a post.

3. Holistic Health

Nilsson loves the overall wellness impact regular exercise gives her. “In addition to the physical effects exercise has on the body, I love how it also affects me positively mentally,” she told Sportamore. “I like the feeling of feeling strong and physical activity in any form makes me so happy and harmonious. I very rarely get sick and the best thing of all is probably that good food tastes even better after exercise.”

4. Thriving In Her 30s

Nilsson has no intention of slowing down anytime soon. “Because of my age (apparently 33 is considered old in this sport) people often ask me how long I’ll keep doing this for and my answer is always: ‘until it’s not fun anymore’. I can’t think of anything I’d rather do and it’s such a privilege to still be able to do what I love,” she captioned a post.

3. Disciplined With Training

Nilsson doesn’t rely on motivation, but discipline, to keep training. “Of course motivation always goes up and down, that's how life works and you have to accept that,” she told Sportamore. “If there are days when it feels heavy, I try to think about how much I'm passionate about exercise and health deep inside and I try to remind myself of the wonderful feeling I get after completing a good workout. I just decide to do it simply because I know it will pay off when I then perform well and when the goals I set.”

1. She Does Plyometric Exercises

As you can see from her recent post, Brazier likes to do plyometric exercises to stay in shape. She talked about the benefits of these exercises in her Instagram post. “Plyometric exercises develop neuromuscular coordination, leading to better movement efficiency. They target fast-twitch muscle fibers, which contribute to greater muscle strength and endurance also boost cardiovascular health and endurance.”

2. She Does Hip Workouts

Brazier makes sure to do hip workouts. She shared some of her favorites in this Instagram video, and talked about the benefits in the caption. “Having healthy hips enhance your ability to move freely and perform daily activities without pain or restriction. Can help prevent and alleviate pain, reducing the risk of conditions like arthritis and hip labral tears. Strong and flexible hips contribute to better posture and balance, reducing the risk of falls and improving overall stability, improved strength, flexibility, and performance in various sports and daily activities. Healthy hips help distribute weight and stress evenly across the lower body, reducing the risk of injuries to the hips, knees, and lower back.”

3. She Functional Trains

Brazier likes to do functional training to stay in shape. She shared the benefits in the caption of this Instagram post. “Mobility and functional training offer several benefits, including: 🔹Improved Range of Motion: Enhances flexibility and joint movement, reducing stiffness and promoting better overall mobility. 🔹Enhanced Functional Strength: Strengthens muscles and improves coordination for everyday activities, making tasks like lifting, bending, and reaching easier and safer. 🔹Injury Prevention: Reduces the risk of injuries by improving joint stability, muscle balance, and body mechanics. 🔹Better Posture and Alignment: Promotes proper alignment and posture, which can alleviate back pain and other musculoskeletal issues plus many other benefits.”

4. She Does Strength Training

Brazier likes to strength train, and shared this video on Instagram of herself doing some exercises. She captioned it, “Weight training offers several joint-related benefits, including: Increased Strength: Strengthening muscles around joints helps support and stabilize them, reducing the risk of injuries such as strains and sprains. Improved Joint Stability: Resistance exercises improve proprioception (awareness of body positioning) and neuromuscular coordination, which enhances joint stability. Joint Protection: Building muscle strength through resistance training can protect joints from impact and reduce the load on them during daily activities.”

5. She’s Consistent

Brazier makes sure to stay consistent with her wellness. She talked about this in the caption of this Instagram video. “Stay healthy and fit goes much beyond looking good! It is a goal for anyone who wants to maintain their physical and mental well-being and of course their overall health. This goal involves making wiser choices that promote balanced nutrition, regular exercise, sufficient sleep, and stress management. Getting in good shape is much more important than simply having a nice body because it strengthens and improves our overall health, including our mental faculties. A weak, unhealthy body often reflects a weak and unhealthy mind.”

Alethea Boon is sharing a new workout – in her exercise gear. In a new social media post the CrossFit athlete shows off her strong body and strength in a two-piece workout set. “BAR MUSCLE UP,” she writes in the Instagram video caption. “There are many ways to learn a skill, many drills for the same skill, and not everyone responds to learning the same drills that is where coaching comes in (I can help here) BUT the fundamental of skill acquisition remains the same: Foundational strength, progressive dills, keep building strength in those positions, continue drills and progress. Rinse and repeat, repeat, repeat.” How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. How She Found CrossFit

“I got into CrossFit in 2013 after searching on Google a different way to get fit. I had been doing a little bit of running by myself but needed some variety and wanted to work out with people. So, after googling CrossFit I went to my first class and fell in love with the methodology of CrossFit,” Alethea told True Protein on how she discovered the workout. “I had no intention of competing and looking back that worked in my favor. I honed in on technique with little to no weight for months before incrementally putting weights on the resistance exercises and barbells. Movement efficiency overload meant I was able to work good technique and keep pretty healthy as we built up slowly. I also attribute the patient build up in barbell work to the success and reason I was able to make a 3rd Commonwealth Games for NZ on the Weightlifting Team in 2018.:

2. 4 Days of Intense Training

Alethea trains hard. “A typical week consists of 4 days of planned training sessions approximately 2 hours, usually starting at 6pm where I follow a structured program typically consisting of Strength, Gymnastics or Bodybuilding and Conditioning piece or 2. (yes have to move fast to get it all done withing 2-2.5 hours),” she told True Protein.

3. 1 Day of Flexible Training and 1 Rest Day

“I also do one additional day where I like to keep flexible with what I do. It’ll be something I really enjoy, like jump in a class, calisthenics, swim, go for a run or bike or even try something new to keep the mind fresh and excited about moving in different ways. Then there’s always a solid rest day to allow the body to recover,” she told True Protein.

4. Structured Sessions

What does a typical workout look like for Alethea? “I structure my sessions according to what needs the most work. But most structured sessions usually follow this outline. Prehab and Strength is where I spend majority of my time over other biases because let’s be honest, I’m 40, I need the prehab and strength is my weakness, so we make it a priority. Then a short 10minute-15min gymnastics or body building piece for maintenance followed by conditioning piece or 2. I like to do one that stings, short and fast 3-6mins, followed by one slightly longer piece that has me breathing and sweating for 15-20mins. I would absolutely love to be able to do more but we make do with the time that we have and really maximize every minute to focus in on what will get me the most return in a competition setting,” she says.

5. Fueling Up with Food

Alethea makes sure to get enough food in her body for her workouts. “Food is fuel! Adequately getting enough, and enough of the right stuff is key to being able to perform both in and out of the gym. I admit as a busy mum I often tend to forget to eat at times because I am always on the go and on those days and the day after I really feel the lack of energy so being sure to prepack and plan meals and supplements around training to support my lifestyle is crucial to ensure that performance in training is fully optimized,” she explains.

The single mom of two boys, entrepreneur, fitness guru, personal trainer, and more has a lot on her plate, but always leaves room for plenty of workouts and her health. The 3x Ms Fitness Olympia champ prioritizes her overall wellness in many ways. “Get that 🍑 Peachy Booty Pump! Save or share this lower body circuit utilizing just ONE cable machine. This is perfect for packed gyms where it’s difficult to get machines or equipment. Monopolize the cable machines and Knock it all out at once. Here’s the workout of the day!,” she said on Instagram. What else does she do to stay in shape? Here’s what we found!

1. She does plyometrics

She focuses on including plyometrics in her workout routine. “The Power of Plyometrics! Plyometrics improve the muscles and tendons ability to store and utilize elastic energy. Which is crucial for our RFD ~ Rate of Force Development, and for accepting, overcoming, and redirecting force! Re-coupling energy with minimal ground contact time at higher speeds was a game changer for me. Do you OWN YOUR WORKOUTS? 🤔 Always learning and challenging myself. I ♥️ it! 💪🏽 Powered by @bsnsupplements #BSNsponsoredathlete #WhitneyJones #3xMsFitnessOlympia,” she said on Instagram.

2. Her pushups are intense

She does push ups so intensely, they’re almost dangerous. “Yes, Girl Pushups are wayyyy more fun! But not when u kick your friend in the face 😳@bsnsupplements have a kick ~ what can I say 🤷‍♀️ @happyhandstand doesn’t back down. There’s no quit in her! #FitnessChixRock #BSNsponsoredathlete,” she said on Instagram. According to Harvard Health Publishing, “the push-up engages your body from top to bottom. It works several muscle groups at once: the arms, chest, abdomen (core), hips, and legs. Push-ups also can be modified as needed.”

3. She does leg presses

Leg presses are a priority to her when it comes to maintaining her lower body strength. “Is it leg day and you don’t have a leg press at your gym, or traveling, or the hotel gym is janky…use this hack to mimic the Leg Press! 🔥 If you lift heavy and available weights are light ~ go high rep or time under tension with a 4 count up and 4 count down. No excuses, find a way! 🔥 #OwnYourWokouts #BestInClassPerformance,” she said on her Instagram video.

4. She does hip thrusts

She includes hip thrust into her routine to sculpt. “Don’t feel like loading up a bar with heavy weights to build dat booty 🍑…..try this Gym Hack for Hip Thrusts! ⭐️ GOLD ⭐️ Save this post and give it a try! 😉 Proud athlete of @bsnsupplements #BSNSponaoredAthlete #OwnYourWorkouts #WhitneyJones #3xMsFitnessOlympia,” she said on Instagram.

5. She eats more

She makes sure that she feels fulfilled by what she eats. “Honestly, most of my life I was one of those women who ate to live. I didn’t eat a lot. Well, my whole perspective on eating changed a few years ago. As I started to eat more animal based proteins something crazy happened. I started to lose fat and gain muscle. 💪 I’m stronger and look leaner. How is this possible? It goes against everything we’ve been taught as women,” she said on an Instagram video.

Lindsey Bomgren, a popular fitness trainer, regularly shares her favorite workout routines with her Instagram followers, keeping them motivated and fit. Recently, she posted a video featuring an updated version of her 25-minute upper body workout with hand weights. “Today’s workout is ALL STRENGTH and ALL ARMS (okay, there’s some sneaky core work in there too!),” she captioned. Known for her well-rounded approach, Bomgren incorporates both strength and core exercises into her routines, helping her followers achieve total body fitness. Whether it’s leg day or focusing on unilateral training, she keeps things fresh, challenging, and accessible for all levels. Her dedication to fitness and passion for helping others is clear in every post.

1. She Strength Trains

2. She Works Her Lower Body

Bomgren doesn’t skip leg day. She shared some of her favorites in this Instagram post. In it, Bomgren is seen doing things like squats, lunges, deadlifts, and swings. She is also seen using weights and a resistance band. Bomgren captioned the post, “Today’s Workout is PURE FIRE 👉 30-Minute Leg Workout (Strength, Power, Isometrics!!) 🔥Each circuit starts with a strength training exercise as your base, then we’ll amp things up with a power move and finish with an isometric hold🔥

3. She Does Core Workouts

Bomgren has an amazing core, so she naturally does a lot of core workouts. She shared this post on Instagram of herself doing things like planks and mountain climbers. The Mayo Clinic states that core workouts have a lot of benefits. “Your core is the central part of your body. It includes your pelvis, lower back, hips and stomach. The stomach muscles sometimes are called abs. Core exercises train the muscles in your core to work in harmony. This leads to better balance and steadiness, also called stability. Stability is important whether you're on the playing field or doing regular activities. In fact, most sports and other physical activities depend on stable core muscles.”

4. She Does Unilateral Training

Lindsey Bomgren/Instagram

Bomgren likes to do unilateral training. In the previous Instagram post, she is seen doing a lot of those exercises. Bomgren captioned the post, “Thursday’s Workout is a 25-Minute UNILATERAL Core (Stronger25, Day 9) 💪 We’re bringing the unilateral training style you know and love to the CORE🔥Unilateral Training is so beneficial for building deep core strength, increasing stability and balance, and reducing muscle imbalances!”

5. She Does Pull-Ups

Bomgren also does pull-ups to stay in shape. She shared this video on Instagram of herself doing them. Bomgren captioned the post, “Pull ups are infamous for a reason. They’re one of the ULTIMATE exercises for building upper body strength and definition…which makes them HARD 😅 This is why we created our FREE 12-Week Pull Up Progression Program – designed to meet you where you’re at, and get you to your first pull up in 12 weeks. YES. YOU. CAN!”