Bodybuilder Anastasia Leonova in Two-Piece Workout Gear Says "Have a Nice Weekend"

Anastasia Leonova is a dedicated bodybuilder with a growing fanbase on social media. Known for sharing her fitness journey, Leonova regularly posts about her gym routines and active lifestyle. Recently, she shared a post sitting on a weight bench in workout gear, captioning it, “Have a nice weekend.” Let’s take a closer look at her favorite activities that keep her in top shape.

1. She Swims

Leonova shares a lot of her favorite workouts on Instagram. One thing she likes to do is go swimming. Leonova shares a lot of posts of herself in the water. She shared these photos of herself wading in the pool. Leonova also shared this video of herself swimming, captioning it, “Working moments 😍 @sculpted_uk_website I just love it ❤️”

2. She Hikes

Leonova spends a lot of time outside. One thing she does to keep herself in shape is going for hikes. Leonova shared these photos of herself and her husband going for a hike on rocks by the beach in Portugal. Piedmont states that hiking is a great workout to do. “Hiking is a weight-bearing exercise that builds muscle mass and helps prevent osteoporosis. Hiking can help you manage your weight. It is a joint-friendly form of exercise that can keep arthritis sufferers more limber and mobile.”

3. She Rides Horses

Another outdoor workout that Leonova enjoys doing is riding horses. She shared this set of photos of herself riding on Instagram. Riding is a great exercise. Cornerstone Ranch states, “Muscles are strengthened by the increased use involved in riding. Even though riding is exercise, it is perceived as enjoyment, and therefore the rider has increased tolerance and motivation to lengthen the period of exercise.”

4. She Works Hard

Leonova makes sure to work hard to achieve her goals. Especially when it comes to working out. She talked about this in the caption of this Instagram post. “The most important thing now is to keep the attitude and focus on shape 🔥cardio strength cardio 💪 While I'm waiting for my visa to Europe, I'm waiting my new swimsuit 😍 Let's continue the journey ❤️”

5. She Does Cardio

As Leonova mentioned in the previous Instagram post, she likes to do cardio workouts to stay in shape. The Mayo Clinic reports that these are beneficial. “You may feel tired when you first start regular aerobic exercise. But over the long term, you'll enjoy increased stamina and reduced fatigue. You can also gain increased heart and lung fitness and bone and muscle strength over time.”

Andrea Shaw is tackling leg day – in her workout gear. In a new social media post the bodybuilder shows off her amazing figure and impressive strength during an intense workout session at the gym. “Another leg day in the books. Having specific glute and hamstring focused days is something new for me as of this past prep but I’m enjoying it,” she captioned the Instagram clip. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Her “Life Is Bodybuilding”

Andrea devotes herself to staying in shape. “There is a lot that goes into it,” she told BarBend. “My life is bodybuilding — almost exclusively for three months out of the year. I have to give it my best.”

2. She Trains Every Day

“I train every single day,” she said. “The goal is to work out seven days a week and to train each body part twice a week. The average person training is hitting a body part once a week. So, after four weeks, they’ve only trained that body part four times. If I train everything twice a week, I’ve hit that body part eight times in that same four weeks.”

3. Back Day Workout

On back day she focuses on her lower back, lats, and traps, while indirectly working her biceps. She does 10 exercises performing sets at a fast pace.

• Rack Pull: 5 x 8-12
• Pendlay Row: 4 x 8-10
• Barbell Shrug: 4 x 8-12
• Barbell Upright Row: 4 x 8-12
• Bent-Over Barbell Shrug: 4 x 8-12
• Wide-Grip Pull-up: 2 x 6
• Narrow-Grip Pull-up: 2 x 6
• Bent-Over Straight Arm Pulldown: 4 x 12
• Wide-Grip Pulldown: 4 x 12
• Face Pull: 4 x 12

4. Chest and Glute Day Workout

Shaw does two chest-specific moves on these days, including the side-by-side chest press. She also does glute bridges into the workout with dumbbells and five sets of farmer’s carry.

• Flat Dumbbell Bench Press: 6 x 8-12
• Side-by-Side Chest Press: 6 x 8-12
• Glute Bridge: 5 x 8-12
• Farmer’s Carry with Dumbbells: 5 sets

5. Leg Day Workout

On leg day Andrea starts with warmups and then moves onto doing 25 total sets of a chosen exercise.For example, she might go on the leg curl machine, select a weight, and perform a single rep each, rest a minute, then do two reps with the same weight, followed by three, and on and on until 25 reps. She ends up doing 325 reps. “When I finish that, my legs are humming,” she joked.

Bakhar Nabieva, a successful bodybuilder with a huge following on Instagram, often shares her fitness journey and workout routines with her fans. Known for her impressive physique, she regularly posts videos of herself performing weightlifting exercises, showcasing her dedication to maintaining her strength and form. Last week, Nabieva shared a video of herself posing in new workout clothes at the gym, inspiring her followers with both her fashion sense and fitness tips. Here’s a deeper dive into her favorite exercises and how they contribute to her strength and overall fitness.

1. She Uses Weights

Bakhar Nabieva/Instagram

Being a bodybuilder, Nabieva lifts a lot of weights to keep herself in shape. According to ACE Fitness, this 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.”

2. She Does Deadlifts

One exercise that Nabieva does to stay fit are deadlifts. She shared this video on Instagram of herself doing them. ACE Fitness reports that the exercise has a lot of benefits. “The barbell deadlift can help clients improve their total-body strength, while placing a specific emphasis on the posterior muscles involved in hip, knee and back extension. Increasing the strength of the posterior chain muscles can help clients reduce or avoid low-back pain while also teaching them how to synchronize movement of the ankles, knees, hips and back into one pattern. The deadlift can help an individual develop a level of strength that can be used for a number of other exercises or to improve performance in activities requiring significant levels of hip and core strength.”

3. She Does Squats

Nabieva also enjoys doing squats to stay fit. She shared this video on Instagram of herself doing them. Piedmont reports that squats are very beneficial. “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. A squat has more overall benefits than, say, a bicep curl, which strengthens an isolated area.”

4. She Does Planks

Bakhar Nabieva/Instagram

In this video on her Instagram, Nabieva is seen doing planks. The Cleveland Clinic reports that this exercise has a lot of benefits. “Plank exercises work your core muscles, which are located between your pelvic floor and diaphragm. The area is also known as your trunk. These muscles support your movements and stabilize the spine.”

5. She Goes To The Beach

Nabieva likes to go to the beach. She shared this photo on Instagram of herself by the water. Nabieva captioned the post, “Running away to the land of discovery,Running away from the suffering, I’m gone, yeah. Running away from the darkness, I’m out here, yeah. Higher than all the limits. Going way beyond the noise and your feelings. When you speak all I can hear is silence. Turning back from all the pain and violence.”