Bodybuilder Shanique Grant in Two-Piece Workout Gear Does Cardio

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.

Rocky Barnes is an influencer and model who values staying fit at 38. She recently did an Instagram collaboration with the Trube app, and did some workouts. In a video, she is seen doing squats with a kettlebell, dips, using a treadmill, and a rowing machine. Barnes captioned the post, “Spicing things up 🌶️ the Trube Lifestyle Collective allows you to join up to 4 unique workout experiences a month exclusively through the @trubeapp ! Each class is a new expert trainer in a unique venue like this one at @technogym … can’t wait for the next one!” How does she stay so fit? Read on to see 5 ways Rocky Barnes stays in shape and the photos that prove they work.

1. She Uses Weights

Rocky Barnes/Instagram

Barnes is seen using a kettlebell weight in her video. ACE Fitness states that these have a lot of benefits. “Lifting heavy weights elevates levels of anabolic hormones—specifically testosterone, growth hormone and insulin-like growth factor (IGF-1)—which are used to repair muscle fibers damaged during exercise. This helps the muscle fibers to become thicker and capable of generating higher levels of force.”

2. She Uses A Treadmill

Rocky Barnes/Instagram

Barnes is also seen on a treadmill in her recent post. Healthy Talbot states that using a treadmill has a lot of benefits. “Treadmill working is an aerobic/ cardio exercise. Studies demonstrate that aerobic exercise can minimize the risk of heart diseases. Moreover, they can strengthen your heart muscles. This helps to lower blood pressure and allows the heart to pump blood more efficiently. Most doctors recommend aerobic exercise to people suffering from cardiovascular diseases.”

3. She Uses A Rowing Machine

Rocky Barnes/Instagram

Barnes also uses a rowing machine in her post. The Cleveland Clinic states that this is a great exercise. “Catch, drive, finish, recover. Catch, drive, finish, recover. Whether you do it on the serene lake, in a quiet corner of the gym or from the comfort of your home, the repetitive nature of rowing can have a meditative effect. Add that to the stress-relieving benefits of physical activity and you’ve got yourself a natural mood booster.”

4. She Does Tricep Dips

Rocky Barnes/Instagram

Barnes does tricep dips with a platform in her post. Gymless states that these are a great workout. “The dip, also known as tricep dips is a compound upper body exercise that develops the triceps, chest, and shoulders. This is one of the fundamental exercises in calisthenics that you shoulder master it will advance your pushing strength, helping you to increase your reps count for the push-up, along with transitional strength in power moves such as the muscle-up. Dips can give you a great chest and triceps workout without having to use a gym membership or any expensive equipment. You can perform chair dips at the comfort of your own home by using chairs, and you can also up the challenge by trying dips on a parallel bar or a straight bar. Our triceps muscles enable us to extend the elbows, and it is a powerful extender of the forearm. Triceps are often used for pushing, which is utilized in our everyday activities such as opening a door, inserting a plug into a socket, or moving furniture across the room.”

5. She Does Squats

Barnes is seen doing squats in her post. Allina Health states that squats are very beneficial. “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. Include squats in your exercise routine two to three days a week to reap the benefits from this dynamite move. Rest at least one day to allow muscle recovery.”

Livi Sheldon, also known as "Diamond" on Gladiators, combines her passion for fitness with her role as a trainer through her LIVFIT program, recently launched to help clients tackle fitness goals with renewed motivation. Sheldon is all about functional, goal-oriented workouts and regularly shares her routines on Instagram, inspiring fans to stay consistent and push themselves. From quick 15-minute circuits to progressive weightlifting sessions, her program offers a versatile approach to fitness, fitting seamlessly into any lifestyle.

1. She Does Squats

Sheldon shared some of her favorite leg workouts in this Instagram post. In it, she is seen doing regular and goblet squats. Sheldon captioned the post, “Trains legs with me - Quads & Glutes 🦵🏼🍑New programme from the LIVFIT Journey was assigned to me today to progress from the last programme… so naturally it was of course legs day.. Here is the workout *yours will be different depending on your goals* (Working sets shown)”

2. She Does Leg Extensions

Livi Sheldon/Instagram

In the previous Instagram post, Sheldon revealed that she likes to use the leg extension machine to stay in shape. Asphalt Green states that doing this has a lot of benefits. “These machines provide isolation exercises for your legs. This type of exercise works only one muscle or group of muscles, which means you can build up that part of your body quickly. If you want your thigh muscles to really stand out in those shorts you just bought, the leg extension machine is for you!”

3. She Works Her Upper Body

Sheldon makes sure to work her upper body. She shared some of her favorites in this Instagram video. Sheldon is seen doing things like weightlifting, cable pulldowns, and assisted tricep dips. She captioned the post, “Chest, shoulders & triceps workout following the LIVFIT Programme 💎I’ve been following the progressive ‘unbreakable programme’ on the LIVFIT app that works around my lifestyle and goals! I’m loving the structure it’s giving me 💪🏼Did you know with the LIVFIT Programme you can choose between gym or home workouts?”

4. She Lifts Weights

Livi Sheldon/Instagram

In the previous Instagram post, Sheldon is seen lifting weights to work her upper body. Lifting weights has a lot of benefits. ACE Fitness states, “Using maximal loads for compound (multi-joint) movements like the deadlift, squat-to-shoulder press, bent-over row or chest press can improve intermuscular coordination, which is the ability of many muscles to work together to generate and control high levels of force through multiple joints.”

5. She Does Short, Effective Workouts

When it comes to working out, sometimes Sheldon goes for ones that are quick and effective. She shared one of her circuits in this Instagram video. Sheldon captioned it, “15 Minute Workout & all you need is ➡️ 3 Exercises & 2 Dumbbells 😮‍💨Short and sharp workout when you’re low on time: Inch worms/ inch worm press ups. Squat to press. Reverse lunges. 10 reps on each (lunges 10 reps each leg). 4 rounds ✅”