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CrossFit Athlete Beth Layton in Two-Piece Workout Gear "Started Training Again"

Layton shares how she maintains strength and health through hard work and balance.

Jess Kelly
By Jess KellyDec 02, 2024
Jess Kelly
Jess Kelly has nearly a decade of experience covering travel, food, and entertainment.
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Beth Layton
Beth Layton/Instagram
Jess Kelly
By Jess KellyDec 02, 2024
Jess Kelly
Jess Kelly has nearly a decade of experience covering travel, food, and entertainment.
See Full Bio
FACT CHECKED BY Alberto Plaza
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Beth Layton, a dedicated CrossFit athlete, is a testament to resilience and self-investment. After stepping back from competitive CrossFit for over a year, she’s rediscovered her passion for fitness and is thriving. “Thank God I started training again 🙂,” she shared on Instagram, reflecting on her journey back to the gym. For Beth, fitness isn’t just about physical strength; it’s about embracing change, maintaining balance, and finding joy in the process. Whether she’s hitting her stride on a run or focusing on building and maintaining muscle, Beth’s approach to health is both inspiring and relatable. Her commitment to strength, acceptance, and progress proves that fitness is a lifelong journey, and there’s always room to grow and adapt. Here’s how Beth prioritizes her well-being and stays in incredible shape.

1. She’s strong

For her, it’s important that the effort she puts into the gym leaves her feeling strong. On an Instagram video of her working out, she said “finally found myself in the gym after 1.5 years since stepping back from competitive CrossFit and I am loving every second of feeling strong again 🤩🤩.”

2. She grows muscle

She knows that it takes time, consistency, and hard work to build muscle. “When girls think they can’t grow muscle…You can… it just takes time, hard work and fuel ⛽️,” she said on Instagram. According to the Mayo Clinic, “you don't need to spend hours a day lifting weights to benefit from strength training. You can see significant improvement in your strength with just two or three 20- or 30-minute strength training sessions a week.”

3. She’s accepting of change

She knows that overtime, her body might change. “Through your life you are going to change, learn and evolve.. and so will your body. A lot of people are scared of watching their bodies change. I have been there myself. When your priorities changes, your habits will change, your life will change and then your body is going to change with you. There was a time where I wanted to be as lean and ripped as possible, I then changed again as I wanted to be the best CrossFit athlete I could be. My eating habits changed, my whole lifestyle changed. Then I stopped competitive CrossFit and I changed AGAIN. I settled down, I stopped training for hours every single day, my priorities changed. And I’m ok with that. Do what makes you happy,” she said on Instagram.

4. She maintains

She’s working on maintaining her results and strength. “Before - After - Now,” she said on a series of photos. “I’ve still maintained my results by logging food during the week and then being flexible at the weekends, mad what some structure and consistency can do 😅.”

5. She runs

She prioritizes running during her routine. “Better get running and training ….,” she said on Instagram, on a photo of her looking strong. According to Better Health, “Regular physical activity such as running can significantly improve mental health, self-confidence, healthy ageing, and quality of life.”

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CrossFit Athlete Beth Layton in Two-Piece Workout Gear "Started Training Again"

Layton shares how she maintains strength and health through hard work and balance.

Beth Layton
Beth Layton/Instagram
Jess Kelly
By Jess KellyDec 02, 2024
Jess Kelly
Jess Kelly has nearly a decade of experience covering travel, food, and entertainment.
See Full Bio
FACT CHECKED BY Alberto Plaza
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Beth Layton, a dedicated CrossFit athlete, is a testament to resilience and self-investment. After stepping back from competitive CrossFit for over a year, she’s rediscovered her passion for fitness and is thriving. “Thank God I started training again 🙂,” she shared on Instagram, reflecting on her journey back to the gym. For Beth, fitness isn’t just about physical strength; it’s about embracing change, maintaining balance, and finding joy in the process. Whether she’s hitting her stride on a run or focusing on building and maintaining muscle, Beth’s approach to health is both inspiring and relatable. Her commitment to strength, acceptance, and progress proves that fitness is a lifelong journey, and there’s always room to grow and adapt. Here’s how Beth prioritizes her well-being and stays in incredible shape.

1. She’s strong

For her, it’s important that the effort she puts into the gym leaves her feeling strong. On an Instagram video of her working out, she said “finally found myself in the gym after 1.5 years since stepping back from competitive CrossFit and I am loving every second of feeling strong again 🤩🤩.”

2. She grows muscle

She knows that it takes time, consistency, and hard work to build muscle. “When girls think they can’t grow muscle…You can… it just takes time, hard work and fuel ⛽️,” she said on Instagram. According to the Mayo Clinic, “you don't need to spend hours a day lifting weights to benefit from strength training. You can see significant improvement in your strength with just two or three 20- or 30-minute strength training sessions a week.”

3. She’s accepting of change

She knows that overtime, her body might change. “Through your life you are going to change, learn and evolve.. and so will your body. A lot of people are scared of watching their bodies change. I have been there myself. When your priorities changes, your habits will change, your life will change and then your body is going to change with you. There was a time where I wanted to be as lean and ripped as possible, I then changed again as I wanted to be the best CrossFit athlete I could be. My eating habits changed, my whole lifestyle changed. Then I stopped competitive CrossFit and I changed AGAIN. I settled down, I stopped training for hours every single day, my priorities changed. And I’m ok with that. Do what makes you happy,” she said on Instagram.

4. She maintains

She’s working on maintaining her results and strength. “Before - After - Now,” she said on a series of photos. “I’ve still maintained my results by logging food during the week and then being flexible at the weekends, mad what some structure and consistency can do 😅.”

5. She runs

She prioritizes running during her routine. “Better get running and training ….,” she said on Instagram, on a photo of her looking strong. According to Better Health, “Regular physical activity such as running can significantly improve mental health, self-confidence, healthy ageing, and quality of life.”

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Bethany Tomlinson Shoes Off "My Current Training Split"

Tomlinson shares her training split mixing calisthenics and lifting workouts.

Bethany Tomlinson smiles out front of her restaurant, Lyfebar.
Bethany Tomlinson/Instagram
Anna Bechtel
By Anna BechtelDec 18, 2024
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Bethany Tomlinson, a renowned fitness influencer, is known for her dedication to combining calisthenics, weightlifting, and advanced bodyweight exercises. Her workouts showcase a balanced approach to fitness, blending strength, flexibility, and coordination. Recently, she shared a glimpse of her current training regimen on Instagram, highlighting how she organizes her week for optimal results. She explained, “My current training split with calisthenics and lifting. Technically on both cali days I also train handstands too. I also like to throw in some extra sets of pull-ups here and there when I can in the week because why not?✨” Her approach emphasizes variety, showing how anyone can mix different fitness techniques to keep routines fresh and challenging. Her commitment to fitness is an inspiring example of determination and creativity in training.

She Does Calisthenics

As you can see from her Instagram post, Tomlinson likes to do calisthenics to keep herself in shape. Harvard Health states that they have a lot of health benefits. “You might not hear the term calisthenics used often by the fitness crowd these days, but this form of classic bodyweight exercise is timeless. Calisthenics can provide an excellent, well-rounded workout — with no equipment required. Learn about the many benefits of calisthenics and how to get started with a sample workout. Calisthenics is a form of strength training that uses your body weight as a form of resistance to perform full-body exercises. Fitness experts regard calisthenics as an effective way to keep in shape that can help improve strength, endurance, flexibility, and coordination.”

She Does Squats

Bethany Tomlinson is pictured doing squats.

Bethany Tomlinson /Instagram

Tomlinson is also seen using weights in her Instagram video. ACE Fitness states that this can have 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.”

She Uses Weights

Bethany Tomlinson is seen using weights.

Bethany Tomlinson/Instagram

Tomlinson is seen doing squats with a barbell in her Instagram video. Squats have a lot of health benefits. Piedmont states, “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.”

She Does Pull-Ups

Bethany Tomlinson does pull-ups.

Bethany Tomlinson/Instagram

Tomlinson is also seen doing pull-ups to keep herself in shape in her Instagram video. Asphalt Green states that pull-ups have a lot of health benefits. “Pull-ups are a fantastic way to improve upper-body strength. This exercise primarily targets your back and biceps, but involves many stabilizing muscles in your core, arms, and shoulders. Depending on the way you grip the bar, you can even work your chest. Plus, you don’t need any fancy equipment to do a pull-up. Tree branches, scaffolding, and even door frames are all places people can do pull-ups.”

She Does Core Workouts

Bethany Tomlinson works her core.\u200b

Bethany Tomlinson/Instagram

Tomlinson is seen doing core workouts in her Instagram video. She also shared some of her favorite core exercises in this video. The Mayo Clinic states that core exercises are extremely important. “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. Stability is important whether you're on the playing field or doing regular activities. In fact, most sports and other physical activities depend on stable core muscles.”

Fitness

CrossFit Athlete Dani Speegle Says "Commit to the Bit"

Catch glimpses of her rigorous regimen.

Dani Speegle, looking serious during a workout.
Getty Images
Anna Bechtel
By Anna BechtelDec 21, 2024
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Professional CrossFit athlete Dani Speegle constantly challenges the limits of physical fitness, and she uses her substantial Instagram following to share glimpses of her rigorous regimen. Known for her intense competition routines and favorite workout sessions, Speegle recently captured attention with a striking set of photos at a competition, boldly captioning it, “Commit to the bit.”

She Lifts Weights

One thing Speegle does to keep herself in shape is lift weights. She shares a lot of posts on Instagram of herself lifting weights. Speegle included a photo of herself lifting a barbell from a competition in this post. ACE Fitness states that lifting weights has 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.”

She Jumps Rope

Speegle shared this reel on Instagram of herself doing different exercises at a competition. One thing she is seen doing is jumping rope. Piedmont states that doing this can improve your coordination. “Jump rope exercises improve your foot coordination and help you focus on your feet. It also strengthens the muscles surrounding your foot and ankle joints, and it can help decrease foot and ankle injuries.”

She Does Lunges

Dani Speegle does lunges during CrossFit games.

Speegle is also seen doing lunges in her Instagram reel. According to ACE Fitness, lunges have a lot of health benefits. “Lunges work the biggest muscles in your lower body — mainly the quadriceps, gluteus maximus, and the adductor magnus (the muscle in your inner thigh). Other muscles that come into play are the hamstrings, gluteus medius, calves, and core stabilizers, says Susane Pata, content strategist for the National Academy of Sports Medicine (NASM) and NASM-certified personal trainer based in Miami.”

She Does Core Workouts

Dani Speegle does core work during CrossFit games.

Speegle is also seen doing core workouts in the previous Instagram reel. Core workouts are very important. According to The Mayo Clinic, “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. Stability is important whether you're on the playing field or doing regular activities. In fact, most sports and other physical activities depend on stable core muscles.”

She Hikes

Speegle likes to hike to keep herself in shape. She shared these photos on Instagram of herself hiking in Sicily. Speegle captioned the post, “Just a constant battle to try and not say ‘I like that boulder…..that’s a nice boulder…’ whenever I look out at a view 🫏” Harvard Health states that hiking has a lot of benefits. “A number of small studies hint that spending time in green space — nature preserves, woodlands, and even urban parks — may ease people's stress levels. Giving the growing consensus that stress contributes to high blood pressure and heart disease risk, anything you can do to mitigate stress is likely helpful.”

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CrossFit Athlete Alethea Boon in Two-Piece Workout Gear Does "Bar Muscle Up"

"Foundational strength, progressive dills, keep building strength in those positions..."

Alethea Boon
Alethea Boon/Instagram
Leah Groth
By Leah GrothOct 27, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Alberto Plaza
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Alethea Boon is sharing a new workout – in her exercise gear. In a new social media post the CrossFit athlete shows off her strong body and strength in a two-piece workout set. “BAR MUSCLE UP,” she writes in the Instagram video caption. “There are many ways to learn a skill, many drills for the same skill, and not everyone responds to learning the same drills that is where coaching comes in (I can help here) BUT the fundamental of skill acquisition remains the same: Foundational strength, progressive dills, keep building strength in those positions, continue drills and progress. Rinse and repeat, repeat, repeat.” How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. How She Found CrossFit

“I got into CrossFit in 2013 after searching on Google a different way to get fit. I had been doing a little bit of running by myself but needed some variety and wanted to work out with people. So, after googling CrossFit I went to my first class and fell in love with the methodology of CrossFit,” Alethea told True Protein on how she discovered the workout. “I had no intention of competing and looking back that worked in my favor. I honed in on technique with little to no weight for months before incrementally putting weights on the resistance exercises and barbells. Movement efficiency overload meant I was able to work good technique and keep pretty healthy as we built up slowly. I also attribute the patient build up in barbell work to the success and reason I was able to make a 3rd Commonwealth Games for NZ on the Weightlifting Team in 2018.:

2. 4 Days of Intense Training

Alethea trains hard. “A typical week consists of 4 days of planned training sessions approximately 2 hours, usually starting at 6pm where I follow a structured program typically consisting of Strength, Gymnastics or Bodybuilding and Conditioning piece or 2. (yes have to move fast to get it all done withing 2-2.5 hours),” she told True Protein.

3. 1 Day of Flexible Training and 1 Rest Day

“I also do one additional day where I like to keep flexible with what I do. It’ll be something I really enjoy, like jump in a class, calisthenics, swim, go for a run or bike or even try something new to keep the mind fresh and excited about moving in different ways. Then there’s always a solid rest day to allow the body to recover,” she told True Protein.

4. Structured Sessions

What does a typical workout look like for Alethea? “I structure my sessions according to what needs the most work. But most structured sessions usually follow this outline. Prehab and Strength is where I spend majority of my time over other biases because let’s be honest, I’m 40, I need the prehab and strength is my weakness, so we make it a priority. Then a short 10minute-15min gymnastics or body building piece for maintenance followed by conditioning piece or 2. I like to do one that stings, short and fast 3-6mins, followed by one slightly longer piece that has me breathing and sweating for 15-20mins. I would absolutely love to be able to do more but we make do with the time that we have and really maximize every minute to focus in on what will get me the most return in a competition setting,” she says.

5. Fueling Up with Food

Alethea makes sure to get enough food in her body for her workouts. “Food is fuel! Adequately getting enough, and enough of the right stuff is key to being able to perform both in and out of the gym. I admit as a busy mum I often tend to forget to eat at times because I am always on the go and on those days and the day after I really feel the lack of energy so being sure to prepack and plan meals and supplements around training to support my lifestyle is crucial to ensure that performance in training is fully optimized,” she explains.

Fitness

CrossFit Stunner Kristin Holte Shares a "Leg Crusher With a Twist"

Do squats, lunges, push-ups, and sit-ups for a strong core and toned muscles.

Kristin Holte backstage at Idrettsgala.
Kristin Holte/Instagram
By Mary Durbin,
Mary Durbin
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Anna Bechtel
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT. She recently graduated from Drew University, ...
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Jan 08, 2025
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Kristin Holte is a professional CrossFit athlete. She shares a lot of her favorite workouts on Instagram. Holte recently shared a lower body workout on her page. In it, she is seen doing squats, lunges, push-ups, and sit-ups. Holte captioned the post, “A little spicy treat for you to kick off 2025🎆”

She Does Squats

Holte is seen doing two different kinds of squats in her Instagram video. Squats have a lot of health benefits. Allina Health states, “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.”

She Does Lunges

Kristin Holte does lunges.

Kristin Holte/Instagram

Holte is seen doing two kinds of lunges in her Instagram post. The Mayo Clinic states that lunges have a lot of benefits. “The lunge is a body resistance exercise that works the leg muscles. Specifically, the lunge targets the quadriceps and the hamstring muscles in the thigh, the gluteal muscles in the buttock, and to a lesser extent, the lower leg muscles. The lunge is a great conditioning exercise for many sports, especially those that involve lunging movements, such as tennis, basketball or soccer.”

She Does Push-Ups

Kristin Holte is pictured doing a set of push-ups.

Kristin Holte/Instagram

Holte is seen doing push-ups in her Instagram video. This exercise has a lot of health benefits. Harvard Health reports, “The push-up engages your body from top to bottom. It works several muscle groups at once: the arms, chest, abdomen (core), hips, and legs. Push-ups also can be modified as needed…A study published in the February 2016 issue of the Journal of Physical Therapy Science found that the chest muscle activity was greater when push-ups were performed with the hands placed halfway inward from their normal position. Hands placed outward work the triceps more.”

She Does Sit-Ups

Kristin Holte does sit-ups.

Kristin Holte/Instagram

Holte is seen doing sit-ups in her Instagram video. According to The Cleveland Clinic, these are very beneficial. “Sit ups are great for tightening your core. They strengthen and tone your rectus abdominus, transverse abdominus and oblique abdominal muscles as well as your neck muscles. The American College of Sports Medicine recommends three sets of 8 to 12 repetitions three times per week.”

She Doesn't Give Up

Holte is all about never giving up. She talked about having this attitude at her first CrossFit games competition in this Instagram post’s caption. “10 years ago I qualified for my first @crossfitgames in Carson, CA. During the workout ‘Triple 3’ I made a decision that I believe has been a defining moment of my career. After 3k Row and 300 Double Unders we started the 3 mile run and it early became clear that this would be a battle between @atunnicliffetobias and myself. It was incredibly hot and really hard to follow Anna, cause she was running FAST. When we turned the last corner (about 400 m from the finish) I was so tired, my whole body hurt and Anna increased the pace drastically. I debated to just give up and let her win without a fight. I told myself that second was still a good placement in an event at my first CrossFit Games appearance. Then I remembered what I promised myself before Games: make yourself proud! So I chose to not give up, I chose to stay in the fight and finish strong with the mantra from @crossfitinvictus ‘Full effort is full victory’ 🏆”

Fitness

Dani Elle Speegle in Two-Piece Workout Gear is "Just a Girl and Her Barbell"

Discover how elite CrossFit athlete Dani Elle Speegle stays in peak condition with weightlifting, golfing, jumping rope, hiking, and cold plunges.

Dani Speegle, looking serious during a workout.
Getty Images
Anna Bechtel
By Anna BechtelFeb 22, 2025
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
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Dani Elle Speegle isn’t just strong—she’s unstoppable. The elite CrossFit athlete and social media sensation has built a massive following by sharing her intense training sessions and inspiring fitness moments. Recently, she posted a series of weightlifting photos on Instagram, proving once again why she’s a powerhouse in the gym.

“Just a girl and her barbell,” she captioned the post, letting her strength do the talking. From lifting heavy to outdoor adventures, here’s how Speegle stays in peak condition.

She Lifts Weights

In her Instagram post, Speegle is seen lifting weights. According to ACE Fitness, doing 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.”

She Golfs

Speegle likes to golf to keep herself in shape. She shared a video of herself on the course in this Instagram post. According to Randa aerobic exercise. “Golf can help strength and balance, improve quality of life and provide aerobic exercise. On a regular 18-hole course, most players will walk between four and five miles, burning up to 2,000 calories.”

She's Into Jumping Rope

Speegle shared this video on Instagram of herself competing in Crossfit events. In it, she is seen jumping rope. According to The Cleveland Clinic, jumping rope has a lot of benefits. “Benefits of jump rope can help improve your coordination, get your heart rate going and help burn calories — and it’s an easy, affordable way to get some cardio in.”

She Hikes

Speegle likes to hike to keep herself in shape. She shared this photo on Instagram of herself hiking the Koko Head Summit. Speegle captioned the post, “Woke up and chose pain today. Every 45 min X 3 rounds: Koko head 💀💀💀 Then sat in my car and stared into the abyss while munching on Banan 🥲🥲🥲”

She Does Cold Plunges

Speegle makes sure to recover. One thing she likes to do is cold plunges. Speegle shared this video of herself jumping into a tub. According to The Mayo Clinic, these have a lot of benefits. “Research on cold-water immersion has found evidence that it helps reduce the degree of exercise-induced muscle damage that can occur after physically challenging activities. Less damage leads to less inflammation, which in turn reduces soreness and helps restore physical performance the next day. These benefits may be the result of rapid constriction of the blood vessels due to the cold water. The cold can trigger responses in your body, such as decreased metabolic activity, alterations in hormone production and blood flow, and activation of the immune system.”

Fitness

Golfer Tvesa Malik in Two-Piece Workout Gear Shares "Awesome" Exercises

Discover how Tvesa Malik, SuperSport Ladies Championship winner, stays in peak shape with weightlifting, core work, and golf.

Golfer Tvesa Malik in Two-Piece Workout Gear Shares "Awesome" Exercises
Tvesa Malik / Instagram
Anna Bechtel
By Anna BechtelFeb 20, 2025
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
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Tvesa Malik isn’t just a pro golfer—she’s a powerhouse athlete dedicated to staying in peak shape. The SuperSport Ladies Championship winner knows that strength and endurance are just as important as skill on the course. That’s why she takes her fitness seriously, incorporating weightlifting, core work, and mobility exercises into her training.

Last year, Malik gave fans a look at her workout routine in an Instagram video, where she powered through hanging crunches, lunges, and weightlifting sessions. She captioned the post, “Got some major work to do before my next session,” proving that even elite athletes are always striving to improve. Here’s a closer look at how Malik keeps her body strong and ready for competition.

She Lifts Weights

Malik is seen doing a lot of weight lifting in her Instagram video. ACE Fitness says that this has 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.”

She Does Lunges

Malik is seen shifting into lunges in her Instagram video. ACE Fitness says that lunges are a form of unilateral training, and that makes them effective. “Unilateral training is a more effective way to build functional strength (than using both legs) because these types of movement mimic other everyday motions, like walking and climbing stairs — and not just to the working leg. Research suggests the strength gains to the nonworking side are about half of the strength gains of the working side.”

She Does Core Workouts

Malik is seen doing core workouts, like hanging crunches in her Instagram video. Core workouts are extremely important. The Mayo Clinic says, “While it takes aerobic activity to burn fat in your stomach, core exercises can strengthen and tone the underlying muscles. Strong core muscles make it easier to do many activities. When your core muscles are strong, it's easier to swing a golf club, get a glass from the top shelf and bend down to tie your shoes.”

She Does Pull-Ups

An upper body workout that Malik likes to do is pull-ups. She shared this video on Instagram of herself doing them at the gym. Malik captioned it, “Got some major work to do before my next session.” Asphalt Green says that pull-ups have a lot of benefits. “Pull-ups are a fantastic way to improve upper-body strength. This exercise primarily targets your back and biceps, but involves many stabilizing muscles in your core, arms, and shoulders. Depending on the way you grip the bar, you can even work your chest. Plus, you don’t need any fancy equipment to do a pull-up. Tree branches, scaffolding, and even door frames are all places people can do pull-ups.”

She Golfs

Golf is obviously one of the ways that Malik keeps herself in shape. Better Health says that the sport has a lot of benefits. “Golf can be good for your health and your heart. Walking an average course for a round of golf can be between five to seven kilometres. If you walk 18 holes three to five times a week, you’ll get an optimal amount of endurance exercise for your heart. If you pull your clubs or carry them, you’ll burn even more calories each round and benefit even more.”

Fitness

Camila Guper in Two-Piece Workout Gear Cheers on "Consistent Actions"

With 1.1 million followers, she inspires with workout routines and wellness tips.

Camila Guper in Two-Piece Workout Gear Cheers on "Consistent Actions"
Camila Guper / Instagram
Anna Bechtel
By Anna BechtelFeb 19, 2025
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio

Camila Guper is more than just a fitness influencer—she’s a motivation powerhouse. With 1.1 million Instagram followers, she inspires her audience with workout routines, wellness tips, and a disciplined approach to staying fit. Recently, she took to Instagram to share a glimpse of her latest gym session, including a stairclimber workout, a snapshot of her Apple Watch tracking her progress, and a post-workout mirror selfie in pink workout gear.

Her message? Consistency is key. “Don't underestimate the power of small, consistent actions! Every effort is worth it when you know where you want to go,” she captioned the post. From intense stair workouts to leg-sculpting exercises, here’s how Guper stays in top shape.

She Uses A Stairclimber

In her Instagram post, Guper is seen using the stairclimber. Stair workouts have a lot of health benefits. ACE Fitness says, “Improving metabolic health in terms of lower risks of heart problems and other complications, also by definition improves fitness. You can feel your heart working harder and the fire in your lungs when you ascend stairs. And that’s provoking important changes in your cardiorespiratory system that will make physical activities, like running and walking, feel easier.”

She’s Consistent

Guper makes sure to stay consistent with her workout routines. One way she does so is by staying disciplined. Guper talked about this in the caption of this Instagram post. “Good morning! May we always have the discipline to do what is good for us. Amen 💪🏽🙏🏽✨ 40 min stair + shoulder and chest workout today.”

She Does Lunges

Guper shared some of her favorite lower body workouts in this Instagram video. One thing she is seen doing is lunges. According to The Mayo Clinic, lunges have a lot of benefits. “The lunge is a body resistance exercise that works the leg muscles. Specifically, the lunge targets the quadriceps and the hamstring muscles in the thigh, the gluteal muscles in the buttock, and to a lesser extent, the lower leg muscles.”

She Does Leg Extensions

In the previous Instagram video, Guper is seen using the leg extension machine. Asphalt Green says that leg extensions have 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!”

She Spends Time Outside

Guper likes to spend time outside. She shared this set of photos on Instagram of herself enjoying a day by the pool with her dog. Guper captioned the post, “Good Morning! What book are you reading? 📖💚🐺🌮 I'm loving reading How to become super natural! I'm already sharing saying it's a must-read.”

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