Fitness Model Andreia Brazier in Two-Piece Workout Gear Does "Plyometric Exercises"

1. She Does Plyometric Exercises

As you can see from her recent post, Brazier likes to do plyometric exercises to stay in shape. She talked about the benefits of these exercises in her Instagram post. “Plyometric exercises develop neuromuscular coordination, leading to better movement efficiency. They target fast-twitch muscle fibers, which contribute to greater muscle strength and endurance also boost cardiovascular health and endurance.”

2. She Does Hip Workouts

Brazier makes sure to do hip workouts. She shared some of her favorites in this Instagram video, and talked about the benefits in the caption. “Having healthy hips enhance your ability to move freely and perform daily activities without pain or restriction. Can help prevent and alleviate pain, reducing the risk of conditions like arthritis and hip labral tears. Strong and flexible hips contribute to better posture and balance, reducing the risk of falls and improving overall stability, improved strength, flexibility, and performance in various sports and daily activities. Healthy hips help distribute weight and stress evenly across the lower body, reducing the risk of injuries to the hips, knees, and lower back.”

3. She Functional Trains

Brazier likes to do functional training to stay in shape. She shared the benefits in the caption of this Instagram post. “Mobility and functional training offer several benefits, including: 🔹Improved Range of Motion: Enhances flexibility and joint movement, reducing stiffness and promoting better overall mobility. 🔹Enhanced Functional Strength: Strengthens muscles and improves coordination for everyday activities, making tasks like lifting, bending, and reaching easier and safer. 🔹Injury Prevention: Reduces the risk of injuries by improving joint stability, muscle balance, and body mechanics. 🔹Better Posture and Alignment: Promotes proper alignment and posture, which can alleviate back pain and other musculoskeletal issues plus many other benefits.”

4. She Does Strength Training

Brazier likes to strength train, and shared this video on Instagram of herself doing some exercises. She captioned it, “Weight training offers several joint-related benefits, including: Increased Strength: Strengthening muscles around joints helps support and stabilize them, reducing the risk of injuries such as strains and sprains. Improved Joint Stability: Resistance exercises improve proprioception (awareness of body positioning) and neuromuscular coordination, which enhances joint stability. Joint Protection: Building muscle strength through resistance training can protect joints from impact and reduce the load on them during daily activities.”

5. She’s Consistent

Brazier makes sure to stay consistent with her wellness. She talked about this in the caption of this Instagram video. “Stay healthy and fit goes much beyond looking good! It is a goal for anyone who wants to maintain their physical and mental well-being and of course their overall health. This goal involves making wiser choices that promote balanced nutrition, regular exercise, sufficient sleep, and stress management. Getting in good shape is much more important than simply having a nice body because it strengthens and improves our overall health, including our mental faculties. A weak, unhealthy body often reflects a weak and unhealthy mind.”

The single mom of two boys, entrepreneur, fitness guru, personal trainer, and more has a lot on her plate, but always leaves room for plenty of workouts and her health. The 3x Ms Fitness Olympia champ prioritizes her overall wellness in many ways. “Get that 🍑 Peachy Booty Pump! Save or share this lower body circuit utilizing just ONE cable machine. This is perfect for packed gyms where it’s difficult to get machines or equipment. Monopolize the cable machines and Knock it all out at once. Here’s the workout of the day!,” she said on Instagram. What else does she do to stay in shape? Here’s what we found!

1. She does plyometrics

She focuses on including plyometrics in her workout routine. “The Power of Plyometrics! Plyometrics improve the muscles and tendons ability to store and utilize elastic energy. Which is crucial for our RFD ~ Rate of Force Development, and for accepting, overcoming, and redirecting force! Re-coupling energy with minimal ground contact time at higher speeds was a game changer for me. Do you OWN YOUR WORKOUTS? 🤔 Always learning and challenging myself. I ♥️ it! 💪🏽 Powered by @bsnsupplements #BSNsponsoredathlete #WhitneyJones #3xMsFitnessOlympia,” she said on Instagram.

2. Her pushups are intense

She does push ups so intensely, they’re almost dangerous. “Yes, Girl Pushups are wayyyy more fun! But not when u kick your friend in the face 😳@bsnsupplements have a kick ~ what can I say 🤷‍♀️ @happyhandstand doesn’t back down. There’s no quit in her! #FitnessChixRock #BSNsponsoredathlete,” she said on Instagram. According to Harvard Health Publishing, “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.”

3. She does leg presses

Leg presses are a priority to her when it comes to maintaining her lower body strength. “Is it leg day and you don’t have a leg press at your gym, or traveling, or the hotel gym is janky…use this hack to mimic the Leg Press! 🔥 If you lift heavy and available weights are light ~ go high rep or time under tension with a 4 count up and 4 count down. No excuses, find a way! 🔥 #OwnYourWokouts #BestInClassPerformance,” she said on her Instagram video.

4. She does hip thrusts

She includes hip thrust into her routine to sculpt. “Don’t feel like loading up a bar with heavy weights to build dat booty 🍑…..try this Gym Hack for Hip Thrusts! ⭐️ GOLD ⭐️ Save this post and give it a try! 😉 Proud athlete of @bsnsupplements #BSNSponaoredAthlete #OwnYourWorkouts #WhitneyJones #3xMsFitnessOlympia,” she said on Instagram.

5. She eats more

She makes sure that she feels fulfilled by what she eats. “Honestly, most of my life I was one of those women who ate to live. I didn’t eat a lot. Well, my whole perspective on eating changed a few years ago. As I started to eat more animal based proteins something crazy happened. I started to lose fat and gain muscle. 💪 I’m stronger and look leaner. How is this possible? It goes against everything we’ve been taught as women,” she said on an Instagram video.

Natacha Oceane is living her best life – in her exercise clothes. In a new social media post the influencer flaunts her amazing body in a two-piece workout set while spending time with her besties. “A generous helping of the best friends going, becoming a beginner again, a splash of ✨vertigo✨, and a garnish of badass girls conquering the world 🧗‍♀️🚣‍♀️ Making the most out of every minute 🥹🪁 🏄‍♀️ 👩‍❤️‍💋‍👩🦋🐠👧🏼🪸🥖,” she captioned the Instagram photos. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Lower Body Plyometric Workout

“Level up lower body days w some accessible plyos + explosives to help you move better,” Natacha writes in a post. “Plyometric (v low ground contact time) and explosive (near maximal force in ‘every’ rep) exercises are huge for moving more like an athlete: more power, fast twitch muscle fibres, better running economy, stronger bones, fewer injuries etc etc 🌈🦋 So they’re always staples for functional development, alongside all ya classics like squats, lunges + hip hinges ofc.” She went on to reveal her “fave, more accessible movements to sprinkle into lower body days!”

2. Snap Step-Up and Knee Drive + Skater Hops

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Natacha Oceane/Instagram

Snap step-up and knee drive (10 reps/side x 3): “Pause between reps if it helps you maintain your balance: all that matters is that we’re really *snapping* forcefully downwards+upwards together,” she says.

Multidirectional skater hops (30s x 3): “Stay up on your toes to minimise ground contact time. Slow it all down to start and once you’ve found your rhythm you’ll be unstoppable.”

3. Weighted Snap Step-Up and Knee Drive + Pogo Hops to Box Jumps

Natacha Oceane/Instagram

Weighted snap step-up and knee drive (8-12 reps/side x 3): “Just like before but on a smith so we can focus a little less on stabilisation and instead max out our power generation. A light weight works: we still want <1 second knee drives,” she says.

Pogo hops to box jump (30s x 3): “Quick, low pogo hops (staying up on the toes and without much knee flexion) straight into a box jump,” she adds.

4. Explosive Quarter Squats + Rapid Single Leg Calf Raises

Natacha Oceane/Instagram

Explosive quarter squats (15 x 3): “Full-range barbell squats are king but explosive low-range squats all the way up into a calf extension can really help with sprinting, accelerating, vertical jump and just becoming ✨dynamic,” she says.

Rapid single leg calf raises (10-15 per side x 3): “Speedy down, speedy up! I do mine with my non-working knee up to help minimise knee flexion.”

5. DB Hang Power Clean + Sprints

DB hang power clean (15 x 3): “Extend at the hips (drive them forwards) quickly and snap up. Land with slightly bent knees if you’re going for heavier weight!” she says.

Sprints: “>80% sprints (so generally <30seconds) with +1min of rest to really target your power,” she writes.

Cydney Moreau is a fitness influencer and new mom who is easing back into her workout routine after giving birth. In a recent Instagram video, Moreau showed off her impressive kettlebell workout, wearing black spandex shorts and a cropped black tee, while sharing how she’s returning to her fitness regimen. Moreau has been open about staying active during and after pregnancy, incorporating pregnancy-safe workouts and Pilates into her routine. Now, she’s focusing on light weights and kettlebell exercises to regain her strength. As a busy mom, she’s mastered the art of multitasking, even squeezing in workouts in between daily tasks. Beyond the gym, Moreau loves outdoor activities like playing basketball, keeping her active lifestyle varied and engaging.

1. Kettlebell Workouts

Moreau is showing fans how she’s returning to her schedule after recently having a baby. Wearing black spandex workout shorts and a tight black cropped tee, the new mom showed off her kettlebell workout in an Instagram video with the caption, “Finally back to my regular workout routine. Kettlebell exercises can target many different muscles and be a full-body workout. “Kettlebell training provides a low-impact, full-body workout that strengthens muscles and improves cardiovascular health,” according to Shape.

2. She Uses Light Weights

Wearing a barely there red bikini, Moreau worked out using light weights and captioned her post, “Multitasking as a momma." According to Prevention, using light weights has the following benefits:

-Lowering body fat. “With consistent light lifting, your body will look leaner and more toned, and your clothes will fit better.”

-Preserving muscle mass. “Light lifting can slow the decline.”

-Improve bone density. “Using weights encourages cells to form new bone to offset age-related declines in bone mineral density.”

3. She Did Pregnancy Safe Workouts

Cydney Moreau/Instagram

Throughout her pregnancy, the influencer did pregnancy-safe workouts and shared a video of them and a 21-day challenge she completed. “I am 39 weeks pregnant and using the @bodi app for my everyday workouts. The Bodi app is perfect because I can just open up my phone and do a work out wherever I am. I am able to modify the workouts and make sure I stay on track. Let me know if you guys try this work out!”

4. She Does Pilates

Wearing a cute pastel-colored dress with shorts underneath, Moreau showed off her Pilates skills. Pilates is a fitness trend that’s here to stay and one that should not be ignored. According to the Cleveland Clinic, Pilates has several health benefits, including improved muscle tone, flexibility and strength, pain relief, better posture, and balance and coordination. “The nearly century-old practice of Pilates provides a low-impact, full-body workout that could be a great addition to a well-balanced exercise program,” the site stated. “While the research on the health benefits of Pilates isn’t definitive, it suggests Pilates can positively impact your physical and mental health.”

5. She Plays Basketball

In addition to hitting the gym, Moreau enjoys being active outside and playing basketball. Over 450 million people worldwide play basketball, making it one of the most popular sports. Besides burning calories, it’s also a great cardio workout for your heart. According to StyleCraze, “Basketball is one of the best exercises for heart health! Because you keep moving, your heart rate increases. It also helps in building endurance, which is important when you want to make sure that your heart is healthy. It will help lower the risk of stroke and heart disease later in your life.”

Ingrid Oliveira, a professional competitive diver, represented Brazil at the 2024 Olympics in Paris, showcasing her incredible skills on the global stage. This summer, Oliveira gave fans a glimpse into her preparation with a TikTok titled “Get ready with me,” where she shared what she was packing for Paris. From training techniques to core-strengthening exercises, Oliveira’s fitness routine is as disciplined as her dives. Here’s a look at how the Olympian stays in top form, including stretching, strength training, and ab workouts, proving her dedication to excelling in her sport.

1. She Does Stretches

Since she’s an athlete, Olivera makes sure to stay in shape. She shared her training process in this TikTok. Olivera is seen doing different stretches in it. Stretching is very beneficial and important to do. Harvard Health says, “Stretching keeps the muscles flexible and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

2. She Does Planks

Ingrid Oliveira/Instagram

Olivera is also seen holding a plank in the previous TikTok. Planks are very beneficial. The Cleveland Clinic states, “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.”

3. She Works Her Abs

Ingrid Oliveira/Instagram

Olivera does a lot of ab workouts to keep herself in shape. In her TikTok, she is seen doing Russian twists and crunches. 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. 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.”

4. She Strength Trains

Ingrid Oliveira/Instagram

Olivera is seen using weights to workout in her TikTok, and this can have a lot of benefits. The Mayo Clinic states, “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.”

5. She Does Hip Thrusts

Ingrid Oliveira/Instagram

Olivera is seen doing hip thrusts in her TikTok. Gymless states that this exercise is very beneficial. “Hip thrusts, as a compound movement, aid in increasing lower body strength and power, enhancing athletic abilities such as running, jumping, and powerlifting. By strengthening the posterior chain muscles, you can enhance your posture and lower the risk of back pain and muscle strain.”