Mikaela Mayer, a decorated boxer with titles from the WBO, WBC, and IBF, is known for her dedication to fitness both inside and outside the ring. Recently, Mayer shared her lower body workout on Instagram, showcasing her intense 30-minute routine that included weights and squats. Mayer captioned the post, “30 minutes straight thru! Legs were on 🔥 🖕🏼.” With a combination of strength training, squats, swimming, and cycling, Mayer's training routine keeps her in peak condition for her matches, while also improving her overall health and endurance.
1. She Strength Trains
Mayer is seen strength training in her Instagram video. According to The Mayo Clinic, these exercises have a lot of benefits. “Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.”
2. She Does Squats
Mayer is also seen doing squats with a weighted ball throw in her Instagram video. Squats can be very beneficial. Piedmont states, “Whether you’re hoping to tone your muscles, strengthen your core or just improve overall health, squats are one of the best exercises you can do…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.”
3. She Swims
Mayer loves to swim to stay in shape. She shares a lot of videos on Instagram of herself in the water. Mayer posted this video of herself swimming laps of the freestyle stroke. She captioned it, “30 minute lap #swim. Almost another week in the bag. 💪” Mayer also posted this video of herself enjoying a day in the pool. She captioned it, “I never regret a dive.”
4. She Uses A Stationary Bike
Mayer shared some of her favorite workouts in this Instagram video. In it, she is seen using a stationary bike. Penn State PRO Wellness states that using a stationary bike has a lot of benefits. “Riding a stationary exercise bike is an efficient and effective way to burn calories and body fat while strengthening your heart, lungs, and muscles. Compared to some other types of cardio equipment, a stationary bicycle puts less stress on your joints, but it still provides an excellent aerobic workout.”
5. She Boxes
Boxing is the main way Mayer stays fit. Harvard Health states that since boxing is considered aerobic exercise, it has a lot of benefits. “Aerobic exercise gets your heart pumping and helps lower the risk of high blood pressure, heart disease, stroke, and diabetes. It can strengthen bones and muscles, burn more calories, and lift mood. Aerobics can also boost your endurance, which helps you climb a flight of stairs or walk farther. Plus, aerobic exercise is associated with improvement in certain brain functions.”
