Meagan Good in Two-Piece Workout Gear Shares Strength Training Workout

She Does Step-Ups

As you can see from her Instagram post, Callaway likes to do step-ups to keep herself in shape. She shared her tips for doing them properly in the caption. “✅ When you are performing step-ups, the leg that is elevated on the surface should be doing most of the work (I prefer at least 75%). ❌ MANY people cheat by pushing off with their foot on the supporting side (usually forefoot/toes), and this makes the exercise MUCH less effective! ✅ One trick I find REALLY helps, and something I’ve been using for YEARS, is to pick up the toes of the supporting leg, and to not allow them to touch the floor for the duration of the exercise. ✅ You can see I’m only allowing my heel to lightly touch the floor. ✅ This makes it a LOT tougher to cheat with the supporting leg, and forces the planted/elevated leg to do most of the work.⁣⁣ ⁣⁣Many people ‘ego lift’ when they do step-ups! Less weight can often be more effective!”

She Does Core Workouts

Callaway shared some of her favorite core workouts in this Instagram video. She captioned the post, “If you want an extremely EVIL core challenge to sink your teeth into, give this exercise a try! This is advanced. By anchoring my feet this way AND contracting my hamstrings, I am inhibiting my hip flexors. I got this awesome idea from @lukahocevar . As Luka said, ‘my hamstrings were like WTF,’ so don’t be surprised if your hamstrings cramp 😂. While it’s widely known I’m a BIG advocate of hip flexor strengthening, when many people are trying to train their anterior and lateral core muscles their hip flexors often compensate. This amazing ‘hack makes the exercise SO much tougher because the hip flexors can no longer kick in.”

She Does Planks

Callaway is seen doing plank exercises in this Instagram video. Planks have a lot of benefits. Allina Health states, “If you want an exercise that engages most of your muscles in one easy step, then you should plank. The plank is a simple, effective bodyweight exercise that strengthens your core, as well as muscles in your upper and lower body. Core muscles, which include your back and abdomen, help you maintain posture and balance as you stand, sit and move throughout the day.”

She Does Squats

Callaway shared some of her favorite lower body exercises in these Instagram videos. In them, she is seen doing two different kinds of squats: split squats and negative Spanish squats. Callaway captioned the post, “Front heel elevated split squats + back foot elevated (with emphasis on forward knee tracking). Use a range that feels comfortable. 👉 2-3 sets of 8-12 reps per side. Negative Spanish squats. With Spanish Squats you will keep your shins in a vertical position for 100% of the movement, and there will be minimal ankle dorsiflexion. This can be a very knee friendly option.⁣⁣⁣⁣⁣⁣⁣ This is also an AMAZING leg finisher. 👉 2-3 sets of 6-12 reps.”

She Does Pull-Ups

Callaway likes to do pull-ups to stay in shape. She shared this video on Instagram of herself doing them. Callaway talked about her journey with the exercise in the caption. “Day 16 since I resumed pull-ups after a 7 month injury (radial nerve) layoff. 8 sets of 6. Final set (so I was a bit fatigued/form wasn’t as good). Then I did several sets of 2 reps of unassisted false grip pull-ups, and some banded sets of 5 reps. Usually I’d do these first but wasn’t planning on doing them so soon. The false grip felt surprisingly comfy. I basically did NO upper body training for 7 months. The injury would’ve resolved a LOT faster if I’d seen the good physio much sooner, but I had a lot of other stuff going on in my life and put my own recovery on the back burner. And I did several other treatments that normally would’ve been helpful, but ended up just REALLY provoking the nerve and setting me back. I’m filming pull-ups top off so I can make sure my pull is nice and even. When coming back from an injury it’s easy to guard and compensate, even when there are no symptoms. My form isn’t perfect yet, but will be. And I’ve regained a lot of my muscle as I lost a decent amount over my 7 month upper body layoff!”

Walking

Michelle makes sure to get her steps in. You can usually find her walking around Miami. 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.

Motivation in the Mirror

What motivates Michelle? “I would say the mirror. There’s nothing more motivating than when you find a new vein! Am I crazy? Probably, but it’s true! Progress is what motivates me to keep pushing harder and not give up. Also it’s extremely motivating to have so many female fans,” she told Simply Shredded.

5 Hardcore Workouts Per Week

Here is what Michelle’s workout looks like, as she detailed it to Simply Shredded:

Monday: Back/Biceps

• Chin Ups (Wide Grip) 4×12
• Chin Ups (Normal Grip) 4×10
• Row Machine 4×12
• T-Bar Rows 4×12
• Dumbbell Curls 6×12
• EZ Bar Curls 4×12
• Straight Bar Cable Curls 4×12

Tuesday: Hamstrings/Calves

• Lying Leg Curls 4×12
• Seated Leg Curls 4×12
• Deadlifts 4×10-15
• Seated Calf Raises 8×20
• Standing Calf Raises (Smith Machine) 6×20

Wednesday: Triceps/Shoulders

• Standing Dumbbell Tricep Extensions 6×12
• Skull Crushers EZ Bar 4 X 12
• Rope Overhead Cable Extensions 4×12
• Military Press 4×10
• Dumbbell Shoulder Press 3×10
• Upright Rows with EZ Bar 4×12
• Side Lateral Raises 4×10

Thursday: Rest

• Off

Friday: Legs

• Lunges 4×12
• Good Mornings 6×20
• Leg Press (Single Leg) 4×15 (Each Leg)
• Squats 4×12

Saturday: Abs

• Hanging Knee Raises 4×12
• Crunches 4×20
• Crunch Machine 4×12
• Crunches On Ball 4×20

Sunday: Rest

• Off

Here Is What She Eats in a Day

Michelle shared a sample menu of what she eats in a day with Muscle & Fitness.

Breakfast: Protein pancake or chocolate peanut butter overnight oats

Snack 1: Stuffed avocado tacos or tuna tartar

Lunch: Cashew chicken lettuce wraps or noodles with creamy avocado pesto

Snack 2: Peruvian ceviche or yogurt protein cups

Dinner: Teriyaki ginger tilapia or coconut chicken curry

Cardio for Weight Loss

To “cut down” or lose weight, do lots of cardio, advises Michelle. “I just love to sweat like a maniac. So what ever I feel like: Stair Master, Rollerblading around South Beach Miami or Spinning classes. I keep the intensity high and make sure that I am always pushing my hardest,” she said.