Miranda Cohen in Workout Gear Shares Leg Day Workout

Miranda Cohen is motivating her followers in her workout gear. In a new social media post the fitness influencer shares a message with her fan and also a leg day workout. “Everyone has a better excuse to not make it to the gym. Don’t let that person be you🫵🏻My full leg workout is posted on my YouTube!” she captioned the post. Here is everything you need to know about the workout and the other lifestyle habits that keep her fit.

1. What You Need to Know About Her Leg Workout

“This is a HEAVY compound focused leg workout. Get ready to get uncomfortable and to push yourself. In this video, we show a working sets of each exercise and explain in detail our form and why we execute our form the way we do,” she writes in the caption of the YouTube video. “Form is THE most important thing in lifting weight. Proper form leads to proper development of your muscles, while also helping you avoid injury in the process.”

2. Here Are the Exercises

She demonstrates the following exercises

• RDL (Romanian deadlifts)
• Hack Squat
• Single Leg Press
• Quad Extension
• Adduction

3. Bodybuilding

Miranda describes her training method as “more so like a power building style mixture of power lifting and a mixture of bodybuilding,” maintaining that this type of training is where she has seen “the most results.” Why should you consider lifting weights? 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

4. Self-Care

Miranda advocates self-care One of her go-to habits is reading in bed. One Harvard study published in Social Science & Medicine found that people who read books regularly had a 20% lower risk of dying over the next 12 years compared with people who weren't readers or who read periodicals.

5. Manifesting

Miranda believes in the power of manifestation. ““Want to know the most disappointing thing in life?” she started a post. “Never becoming who you could be.” She goes onto explain that manifestation “is something I dove deep into this year head first with my sunglasses left on because that’s definitely something I would do 🥹🕶️ I was tired of my own narrative in my mind of not being who I know I can be. 2023 was the year of trying and trying harder. It was the year that completely took me by storm and humbled me, as I spent many nights crying on my floor trying to make sense of my inner chaos of just wanting to be great,” she writes. “Manifestation only works when you have the power of your mind + actions daily which would = to manifesting the life you know you deserve to live. Some people get caught up in the money and may just want to see zero’s in the bank. To me, there is such a difference between those that just make money, and those that inspire others to live their best life.”

6. Stretching

Miranda stresses the importance of stretching. “I will ALWAYS stretch before my workouts. Mobility is the key to correct muscle growth. The more you are able to work a movement through a full ROM with control & proper tension, the more you will build muscle,” she wrotein a post.

Michelle Lewin is showing off her legs and revealing the secret to how she got them. In a new social media post the fitness model and influencer flaunts her amazing body during a gym session. “I am often asked how to gain muscle mass in my legs and here is the answer,” she says, going on to reveal her secrets. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits – including how she got her strong legs.

1. From Model to Fitness Model

Michelle, who started out as a traditional model, found her way to fitness modeling. “I’ve been modelling for a few years, and a part of my job was to stay in shape. I loved it and it led me to became a total gym rat. After months of intense training the abs started to show and I was enjoying the fitness lifestyle. Suddenly the modeling requests were coming from Fitness Magazines and Supplement companies,” she told Simply Shredded. “A friend of mine told me to compete in the next NPC bikini competition so I gave it a shot. It was such a thrill to step on stage!”

2. Motivated By Veins

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Where does her motivation come from? “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.

3. Here Is Her Workout Routine

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

4. Here Is What She Eats in a Day

Meal 1: Oatmeal with Big Blend from Betancourt Nutrition

Meal 2: Ham with Swedish Crackers (Wasa)

Meal 3: Chicken Breast with Brown Rice

Meal 4: Pork Chops with Salad

Meal 5: Beef with Asparagus & Spinach

Meal 6: Salmon with Broccoli

Meal 7: Casein Protein Shake (Before bed)

5. Cardio for Weight Loss

When Michelle is trying to “cut down” or lose weight she does lots of cardio. “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.

6. Here Is Her Leg Day Advice

In her latest post she offers the following advice on how to build leg muscle:

• Train heavy and with different techniques in all workouts.
• Meal planning, eating enough and knowing how to choose foods is the key.
• Maintaining discipline and consistency is the key to seeing long-term results.
• Have a Coach who motivates and pushes you
• Have adequate rest.
• Listen to your body and know what your limits are.
• Supplementation and hydration.

Valentina Lequeux, a fitness coach known for her inspiring workout routines on Instagram, recently shared a comprehensive leg day workout that focuses on building lower body strength. In her post, she mentioned that this particular session was heavy on squats, with fewer accessory moves than usual due to her being on her time of the month, making the workout more challenging. "COMPLETE LEG DAY— ✌🏼LIKE + SHARE. This was a big squat workout, so I didn’t do as much accessory work as usual. I’m also on my TOTM (time of the month) so I’ve been feeling pretty awful to do a hardcore workout," she captioned the post. Here’s a breakdown of Valentina’s key exercises and the benefits they offer for building strength and maintaining overall fitness.

1. She Walks On A Treadmill

In her Instagram video, Lequeux walks on the treadmill to warm up. Walking has a lot of health benefits. The Mayo Clinic states, “Regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Improve cardiovascular fitness. Strengthen your bones and muscles.”

2. She Uses Weights

Valentina Lequeux/Instagram

In her Instagram video, Lequeux is seen using weights to workout. ACE Fitness reports that using weights has 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.”

3. She Does Squats

Valentina Lequeux/Instagram

Lequeux is seen doing a lot of squats in her Instagram video. Squats are a great exercise to do. Allina Health stated their benefits in an article. “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong.”

4. She Does Hamstring Exercises

Valentina Lequeux/Instagram

Lequeux likes to do hamstring exercises. In her Instagram video, she is seen doing hamstring curls. ACE Physical Therapy & Sports Medicine Institute states that having strong hamstrings is very important. “Strengthening hamstring muscles is critical for many reasons. If the strength is not adequate to handle all of the stresses associated with everyday life, they will be injured. When they are strong enough to handle ‘life,’ they can prevent injuries to the low back, hips and entire lower extremity.”

5. She Works Her Upper Body

Lequeux shared some of her favorite upper body exercises in this Instagram video. She also shared her tips for building a strong upper body in the caption. “To form an hourglass figure you want your shoulders to be broader than your waist and your glutes to be symmetrical with your shoulders. You want to focus on building your upper & lower muscles. And building takes time so don’t worry you’re not going to become the hulk overnight.”