Miley Cyrus in Two-Piece is a "Smoke Show"

She Does Pull-Ups

Guidolin is seen doing pull-ups in her Instagram video. According to Gymless, this exercise has a lot of benefits. “Pull-ups can give size and strength to your upper body muscles. It allows you to target your lats, biceps, traps, and many more muscles. Practicing this consistently along with other variations that target different muscle groups, inevitably will give you the muscular aesthetics that you’re seeking. A study emphasized this by suggesting that this close kinetic chain exercise is designed to increase the muscular strength and endurance of the upper body and torso.”

She Lifts Weights

Guidolin is seen using weights to workout in her Instagram video. ACE Fitness states that these exercises have a lot of benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

She Does RDLs

Guidolin is seen doing RDLs with a weight in her Instagram video. NASM states that the exercise is very beneficial. “A Romanian deadlift is a hip-hinge pattern that works the hamstrings and glutes. It is a form of deadlift with noticeably less bend in the knee, leading to greater hamstring engagement than traditional deadlifts.”

She Braces Her Core

Guidolin has an impressive core. She shared her secrets behind it in the caption of this Instagram video. Guidolin revealed that she doesn’t do traditional core workouts, but braces her muscles when she lifts weights. “You’ve probably heard the advice: ‘Breathe in as you lower the weight and breathe out as you lift.’ But when it comes to heavy lifting, people don’t always do that. Instead, I focus on BRACING my core: ➡️ Take a deep breath, tighten your core, and hold your breath as you lift. After the lift, exhale quickly, take another breath, and repeat. This comes naturally - think about how you instinctively hold your breath and brace when lifting something heavy at home. Bracing is especially helpful for big compound lifts, like squats and deadlifts. It’s also great for bodyweight exercises like push-ups and planks, helping you stay strong, stable, and in control. Observe your bracing and see what kind of difference it makes. 🫶”

She Does Squats

Guidolin likes to do squats to keep herself in shape. She shared this video on Instagram of herself doing them with a barbell. Guidolin captioned the post, “First time under a the bar low bar in a low time and heaviest/highest volume back squatting since 2019. Felt easy. Flew up. Tried not to over commit to the goal and stuck to my numbers. I had 27 minutes exactly to train. 🫣🤯🥵yes, 27 minutes. 👀 school holidays and the twins in my care means I never want to impact my time with them, so this is what had to be done…

That included: 6 sets low bar back squats. 3 sets hip thrusts 150kgs, mind you 🥵👀. Adductor machine. Lying leg curl. Cable pull throughs. And hit my numbers on every single set, meaning I am either taking the piss normally, or dragging my feet. No excuses, just awareness. I seem to perform better under pain, that all too familiar pattern bias is strong 🥵👀🥺 My goals this year scare me, but not as much as failing. 🫶🏼✔️ go all in.”

Strength Training

Abby spends lots of time at the gym strength training with a personal trainer. Her routine includes squats, lunges, rows, planks, and lifting heavy weights. She regularly shares workouts in her Instagram Stories and has a tab devoted to them. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

• Develop strong bones
• Manage your weight
• Enhance your quality of life
• Manage chronic conditions
• Sharpen your thinking skills

Jump Roping

She also jump ropes. “My type of cardio,” she captioned an Instagram Story clip. “Not only can the repetitive movement of skipping rope elevate your heart rate, work muscles in the arms and legs and burn calories, it may even provide a quick jolt of joy,” says Nike.

Biking

In another Instagram Stories clip, she cycles on a stationary bike. The Cleveland Clinic explains that biking, a low-impact aerobic exercise, is excellent for building muscle, improving strength and flexibility, and improving balance. It can also boost mental health and help other health conditions, including arthritis

Coffee

Abby enjoys the perks of caffeine. She loves coffee. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Sauna

Abby is all about the heat. She enjoys hot saunas. “Sauna got me good 💦😅💯,” she captioned a post. Should you take a dry sauna? While some claim the health benefits of saunas are plentiful, including detoxification, increased metabolism, weight loss, increased blood circulation, pain reduction, antiaging, skin rejuvenation, improved cardiovascular function, improved immune function, improved sleep, stress management, and relaxation, there isn’t a lot of research backing up the claims.

She Exercises For 30 Minutes Per Day

Antje makes sure to move daily, but “Every day is different!” she told Women Fitness about her approach to exercise. “That’s my favorite part about my life. It keeps it interesting and keeps me on my feet. Some things I do keep in my everyday routine are my workouts. I make sure I hit the gym or do some type of physical activity every day, even if it’s just for 30 minutes.”

Strength Training

Strength training is Antje’s go-to workout. “I lift weights 4 or 5 days a week. I focus on one or two muscle groups at a time and make sure to alternate them so they have time to recover throughout the week,” she says. “I lift for about an hour.” According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

• Develop strong bones
• Manage your weight
• Enhance your quality of life
• Manage chronic conditions
• Sharpen your thinking skills

Walking on an Incline and Running Intervals

Antje gets a lot of use out of the treadmill. “Before I lift I warm up by walking at an incline for 5-10 minutes,” she says. “And I always end my workout with running in intervals for 5-10 minutes.” Walking on an incline burns more calories than walking fast or even running on a flat surface, so many experts suggest upping your incline. A 2013 study even found that walking on a 2 to 7 percent incline increased heart rate by almost 10 percent compared to running on a flat surface.

SoulCycle

Another workout she loves? Cycling. “I also Soul Cycle 3 times a week, which is my new obsession,” she revealed. The Cleveland Clinic explains that biking, a low-impact aerobic exercise, is excellent for building muscle, improving strength and flexibility, and improving balance. It can also boost mental health and help other health conditions, including arthritis.

A "Laid Back" Diet and Hydration

“My diet is pretty laid back. If I have something big coming up I’ll obviously be more strict on myself but it’s also hard when you have my lifestyle and travel a lot. I try to eat as healthy as I can on a regular basis though. I always make sure to eat a lot of protein, mainly chicken and other lean meats. I also make sure to drink plenty of water!” she told Women Fitness. Why should you focus your meals around protein? According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.