Bodybuilder Yaxeni Oriquen in Two-Piece Workout Gear is "Getting in a Workout"

Yaxeni Oriquen is a world-renowned bodybuilder and fitness competitor, best known for winning Miss International five times and Miss Olympia in 2005. Oriquen frequently shares her fitness routines on Instagram, showcasing her dedication to staying in peak condition. In one of her recent posts, she is seen lifting weights at the gym. “I always trying to keep my 185 lbs with a 12% of body fat!!” she said in another post, revealing her disciplined approach. With a blend of weightlifting, swimming, and targeted workouts, Oriquen continues to inspire her followers with her strength and commitment to fitness. Here’s what keeps her in amazing shape.

1. She Lifts Weights

Oriquen does a lot of weight training to keep herself in shape. In her recent post, she is seen using hand dumbbells. In this video, she is seen doing dual pulley rows. ACE Fitness states that lifting weights has a lot of benefits. “Strength training with heavy weights improves muscle definition. Muscle definition occurs as the result of muscles remaining in a state of semi-contraction and heavy strength training recruits the larger type II muscle fibers responsible for a muscle’s appearance.”

2. She Swims

Oriquen likes to swim to keep herself in shape. She shared a photo of herself wading at the beach on Instagram. Oriquen captioned the post, “I always trying to keep my 185 lbs with a 12 % of body fat!!” The Mayo Clinic states that swimming has a lot of benefits. “Swimming is easy on the joints, and it's very good for both cardiac health and your core strength,” says Dr. Matthew Crowe, a Mayo Clinic orthopedic surgeon and sports medicine expert. “And it also can give you really excellent strength around the shoulders, and hips and knees.”

3. She Does Pulldowns

Oriquen likes to do pulldowns to keep herself in shape. She shared this video on Instagram of herself doing them at the gym. Piedmont states that pulldowns have a lot of benefits. “The lat pulldown is a fantastic exercise for strengthening the latissimus dorsi muscle, the broadest muscle in your back. This muscle promotes good posture and spinal stability. Form is crucial when performing a lat pulldown to prevent injury and reap the best results.”

4. She Does Ab Workouts

Oriquen has amazing abs. She shared this video of herself doing lying crunches with a weight. Oriquen captioned the post, “If you want to be a Bodybuilder, you have to do it.. I do it !!!” Core workouts are very important. The Mayo Clinic states, “Your core is the central part of your body. It includes your pelvis, lower back, hips and stomach. The stomach muscles sometimes are called abs. Core exercises train the muscles in your core to work in harmony. This leads to better balance and steadiness, also called stability.”

5. She Does Bicep Workouts

Oriquen has amazing biceps. Naturally, she makes sure to do a lot of workouts that target those muscles. She shared this post on Instagram of herself doing double and single arm bicep curls. For the single curls, she is seen using hand weights, while she uses a barbel for the doubles. Oriquen captioned the post, “Biceps circuit routine! Exploit your biceps with 4 set 15 reps, not rest between exercises until you do the last exercise . Let me know if you need any advance about it . Come to Ryptgym and get special consultation with me .”

Dasha Gonzalez is getting her sweat on – in her workout clothes. In a new social media post the model and wrestler flaunts her flat abs in a crop top and leggings during an intense workout session. “Workout this weekend,” she captioned the post. How does she approach diet, fitness, and self-care? Here is everything you need to know about her workout routine.

1. Mixing Weights and Reps

“When we aim for 8 to 30 reps per set during our workouts, we're hitting a range that's good for making muscles bigger,” her trainer, Cezar Bononi, explains in a post. “Let's say you're doing an exercise like squats. If you're doing sets of 8 reps, you're likely using a heavier weight. This challenges your muscles in a way that promotes muscle growth. But if you're doing sets of 20 reps, you'll probably use a lighter weight. This still challenges your muscles, but in a different way, focusing more on endurance and pumping up the muscles.” He adds that by “mixing up the number of reps we do, we're hitting different aspects of muscle growth. When we lift heavier weights for fewer reps, it's like telling our muscles to get stronger and bigger. But when we lift lighter weights for more reps, it's like telling our muscles to keep going and not get tired easily.”

2. Workout Buddies

Dasha is a fan of the workout buddy system. “It’s Monday and I got to share a great workout with my girl @elisaayalaa at @bodysculptinggym this morning!!! I’m grateful for so much these days so remember to let your friends know how much you love and appreciate them while they are here!!!” Workout buddies are a great way to keep yourself accountable.

3. Exercise as “Medicine”

Dasha views exercise as medicine. “Life is tough, but sometimes you’ve just gotta focus on yourself and dedicate some time to yourself. Exercise is my medicine and spending time with great people who love you helps. Check in your happy friends and let people you care about know how important they are to you. If you’re on your health and fitness journey, I just want you to know that I’m rooting for you and I believe in you! You got this!!! Time to get off our butts and put in the work!” she wrote in a post.

4. Yoga

Dasha also does yoga. On a recent trip to Puerto Rico, she showed off her moves. Harvard Health explains the science behind the practice. “Researchers found that people who practiced yoga for at least 30 minutes once a week for at least four years, gained less weight during middle adulthood,” they said. “People who were overweight actually lost weight. Overall, those who practiced yoga had lower body mass indexes (BMIs) compared with those who did not practice yoga. Researchers attributed this to mindfulness. Mindful eating can lead to a more positive relationship with food and eating.”

5. Strength Training

In her latest post, Dasha does a strength training workout, executing a variety of exercises. 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

Yarishna Ayala is training her glutes in her bodysuit. In a new social media post the IFBB pro shows off her stunning body in skin tight exercise clothes. “Glutes workout,” she captioned the Instagram video with her followers. “Great workout. what an amazing perfect body❤️💯❤️😍🔥🔥🔥🔥,” commented one of her followers. In another post, she does step-downs in two-piece workout gear. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Here Is Her Meal Plan

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Yarishna detailed her “simple” meal plan to Women Fitness. “First meal is always oatmeal, eggs whites and coffee. I cannot live without coffee. Then my second and third meal contains proteins like chicken, ground turkey or fish and carbs like rice or sweet potato. My other two meals are mainly fats like steak, avocado and whole eggs. And before sleep a protein shake,” she says.

2. Online Coaching

Yarishna has an online coaching program, run by she and her husband, “specialized in achieving your goals, creating a base of good nutrition and hard work,” she says. “We have a very unique method, we provided zoom calls, and supplement plans, nutrition plans, and chat with all ‘Team No Excuses’ members. That’s my passion, help those who need help.”

3. Her Favorite Glute Exercises

Yarishna Ayala/Instagram

Yarishna revealed her favorite exercises for glutes to Women FItness.

• Hip Thrust 4 set 20 reps
• Kickback 4 set 20 reps
• Squat 4 set 20 reps
• Sumo squat 4 set 20 reps

4. Favorite Supplements

Yarishna also takes supplements. “My favorite supplement is the Lipo-6 Black Intense, which is a fat burner and Aqua Loss, which is a natural diuretic [and also] Protein Muscle Infusion (cookies and cream),” she told Iron Man.

5. Her Latest Workout

In her latest workout video Yarishna does various squats, lunges, and Romanian deadlifts. She uses lots of weights, including ankle weights, a kettlebell, a barbell, and free weights.

6. She Does Stepdowns

Yarishna Ayala / Instagram

In a photo shared just yesterday, Yarishna does a step-down. In a step-down, one foot stays on the box or platform while the other foot lowers down to tap the ground, then returns back to the box. This movement works on single-leg strength, stability, and balance, targeting muscles like the quadriceps, glutes, and hamstrings. It's often used in rehab and functional fitness to improve leg strength and joint stability.

Minna Pajulahti is sharing about passion – in her workout gear. In a new social media post the bodybuilder poses with some of her friends, showing off her amazing body in a two-piece exercise set. “The Crew❤️🌏💪 Passion that brings people allaround together,” she captained the photo of her “meet-up,” a “great day filled with camaraderie and relentless workouts 🔥 when getting together with likeminded people! What it’s all about🙏 Athletes, ambassadors, members and friends getting together to train, mingle and enjoy each other’s company after a epic show weekend!” How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Gymnastics, Ballet, and Cheerleading

Minna started gymnastics at the age of seven, and before that ballet-lessons done ice-skating. She also does cheerleading. “Gymnastics and cheerleading have been a great background for fitness training. It is fun that I can train dance moves and jumps with ten other women with my cheer dance team and then do weight training on my own,” she told Hard Fitness.

2. Weight Training

“I started weight training when I was 19 years old, after I had quit gymnastics. I wanted still to compete and practice routines and I had always admired muscular bodies so fitness was a good choice for me. I found a coach and we decided that I would do my first competition in the year 2000, after I had trained one year. The first competition was exciting and I learned much about my body and nutrition. All and all it was a great experience and then I knew that I was going to do this for a long time,” Minna added.

3. Cardio, Aerobics, Weights

In the morning, Minna does her cardio. “At 5pm I usually go to the gym and three times a week I go to my cheer practice at 8pm. I instruct aerobics classes about 2 times a week, so some days they are part of my daily schedule,” she says. Cardio might be “just walking around the city and seeing sightseeing and of course shopping!” if she is traveling.

4. Here Is Her Routine

“I try to train with weights five times a week, and the days depend on my work. I keep two or three hard weeks and one light week in my training. This is an example of my training.

1. Back and biceps 2. Shoulders and traps 3. chest and triceps 4. legs 5. Biceps. I do 6 to 12 reps, and 3 sets. I use forced reps and trop sets in my training. In off-season I do extra cardio when I have time for it, I practice three times a week our teams dance routines and then I keep those couple of cardio lessons. When I am on a diet I try to do my morning cardio as often as possible, because that really works me the best. I also like to vary my cardio when I am on a diet and one time a week I run stairs, do jumps, play tennis and go water running,” she says.

5. Meal Prepping

Minna eats clean food, mostly protein like egg whites, chicken breast, protein shakes for five days a week and then gives herself little cheats here and there for two days. She also meal preps. “The nutrition requires more planning when you are always on the go,” she says.

Kristina Nicole is sharing a motivating message to her followers – in her workout gear. In a new social media post the IFBB pro shows off her famous figure in a two-piece set. “Your job is not to rush the timing. Rather, to determine the type of person who will meet it at the doorway,” she captioned the post, quoting Brianna Wiest. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. She Makes Progress in the Off Season

Kristina, who also goes by Kristina Mendoza, maintains that most progress is made in her offseason. “There’s a lot of calories going in. Training gets more and more intense as the calories go up,” she said, adding that she used to train legs twice a week, but now only does legs once. “I’m trying to bring my upper body up, be a little more symmetrical with the legs, so I have better flow and balance onstage,” she told Muscle & Fitness.

2. She Trains Hamstrings and Quads on the Same Day

Mendoza trains hamstrings and quads on the same day with adductors added in as well. “I like to burn them out a little bit before I get into the compound movements like the leg press or squat machine,” Mendoza explained. After a brief introduction, Mendoza then demonstrates each of the movements that she likes to work with.

3. Hydration

Mendoza prioritizes hydration. “water break,” she captioned this post. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

4. Mastery Is “Mindset”

“Mastery is a mindset: It requires the capacity to see your abilities not as finite, but as infinitely improvable. Mastery is a pain: It demands effort, grit, and deliberate practice. Mastery is… never fully reaching mastery but always striving to get there,” she captioned a post.

5. Warmup and Stretching

Before lifting, Kristina warms up on the bike. “I like to start with lighter weight for the first couple of sets before I work up into my working sets,” said. She performs two to three lighter sets before doing one working set. She then follows that up with a “back-off” set with lighter weight and more reps.