Fitness Trainer Airin Avery in Two-Piece Workout Gear Shares "4x12 Workout Advice"

Airin Avery, a respected fitness trainer and recent PhD graduate, imparts her wisdom on effective workout strategies on Instagram. She recently demystified the common 4x12 workout programs, explaining the necessity of understanding intensity, progression, and the real effort required to see results. In a candid post, Avery shared, “A program which only subscribes to 4x12 of everything isn’t denoting the intensity of your sets...This, single-handedly, is the most important aspect of progress. You cannot teach an athlete how to make progress if you aren’t making them train hard and engaging in some form of controlled progression.”

1. She Has Support

Airin Avery/Instagram

In 2021, Avery received her PhD. She thanked all the people who supported her in the caption of this Instagram post. “Thank you to everyone here who has shown support or encouragement to me over these past 5 years of my PhD journey. It has been an incredible ride and I am immensely grateful for the help I’ve received along the way. I am not self made. I am composed of everyone who’s taken time out of their day to build me up.”

2. She Does Squats

Airin Avery/Instagram

Avery likes to do squats to stay in shape. She shared this post on Instagram sharing her tips for improving squats. “If your wrists hurt like crazy when you’re front squatting, plot twist it probably isn’t your wrists that are the issue. Usually when people have wrist pain it’s because they are letting the weight shift onto their wrists because they aren’t keeping elbows high. Or they just don’t have the right positioning to begin with. Try this drill: Strap into the bar like you’re going to front squat. Stand with a partner lower yourself while they cue to keep your elbows up.”

3. She Works Her Back

Airin Avery/Instagram

Avery talked about the importance of back exercises in this Instagram video’s caption. “The lats are not the only muscle in the back. And trying to reduce the ROM to ‘bias’ the lats misses this fact. Think of the RDL. Plenty of people claim that you should reduce your ROM to ‘target the glutes’ or ‘stay within their active range’. But how does this help you develop the rest of the musculature involved in extending the hip. The glutes aren’t the only muscle which do so. Simply put, the more you stretch the system (all of the back) the more development you will see through the whole back. You aren’t biasing the lats more, you’re poorly leveraging a load, and leaving gains on the table.”

4. She Schedules Workouts

Airin Avery/Instagram

Avery talked about the importance of scheduling exercises in this post’s caption. “In order for fitness to work in your life you’re going to have to learn how to show up and get things done when you’re schedule is busy. January might be the perfect time for you to start, but what happens when summer rolls around or the holidays when things get busy again? ✨You have to quit the habit of stopping and starting to reach that next level✨”

5. She Does Pull-ups

Airin Avery/Instagram

In the previous Instagram post, and her most recent one, Avery is seen doing pull-ups. NASM states that these workouts have a lot of benefits. “If you enjoy the convenience of bodyweight exercises and the challenge that they bring, then you may already know that chin ups and pull-ups are among the most effective bodyweight exercises to strengthen and develop muscles in the upper body. Don’t let the fact that their bodyweight exercises fool you; these demanding moves require proper form and technique to build strength and prevent injury.”

Anita Herbert is working her glutes in her exercise gear. In a new social media post the fitness influencer and Hungarian model shows off her amazing body during an intense workout session, wearing shorts and a sports bra. “Your next GLUTE workout is sorted & it’s a tough one, so prepare your cheeks,” she writes, revealing the set. “Let’s get crush it!!” How does she approach diet, fitness, and self-care and what exercises does Anita do to build her backisde? Here is everything you need to know about her lifestyle habits.

1. Her Journey to the Gym

“About three years ago, my husband encouraged me to go to the gym for the very first time in my life. At that time, we started training together. It took some time, but he eventually turned me on to eating healthy and weightlifting. As I began to educate myself about clean eating and training, I became very interested in this new lifestyle. I loved the way training made me feel, and I also loved seeing how my body was changing day by day. People at the gym started to take notice of how my body was changing too, and they told me that I should compete in a show. At first, I thought it was silly to even consider competing, but then I decided that I should give it a try! Before I knew it, I had five NPC overall wins in a row, and now I’m an IFBB Pro. I just got invited to the Arnold Classic for the first time, and I’m going to be on the Olympia stage in September,” she told Simply Shredded.

2. Motivated by the Mirror

“My biggest motivation is the mirror. I like to see how my body changes on a daily basis. To me, there is nothing more exciting than discovering a new striation or a new vein popping out on my body!” she told Simply Shredded. “I’m sure some might say that I am crazy, but this has become a lifestyle to me, and I love it! Of course, I have to admit that I like to eat yummy food too, but for me feeling healthy and looking ‘fit’ is far more satisfying than eating a slice of pizza. My life is all about balance, and I can still have a slice of pizza every now and then if I want too, but it just doesn’t interest me as much as it used to.”

3. Switching Up Her Workouts

Anita mixes up her routine. “I switch up my training every once in a while, so it doesn’t get boring. I also like to do aerobic classes and outdoor boot camps too! And on Sunday which is my rest day, I still like to do some form of cardio,” she says.

4. Her Top 3 Exercises

Here are Anita’s top 3 exercises:

1. Squats: “Squats are great because my booty can never be big enough,” she says.
2. Hanging Leg Raises: “I love abs and hanging leg raises seem to work the best for me. Plus living in Miami, Florida, I always have to be bikini ready!” she jokes.
3. Lateral Raises: “I love training my shoulders with lateral raises because I love to feel the burn in my shoulders,” she explains.

5. Two Diets

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Anita has two diets that she stays “very consistent with,” she tells Simply Shredded. “One diet I use for my off season and the other diet I use for preparing for a competition. When I’m prepping for a competition, my diet is very strict. I consume six meals a day; I measure everything, and I absolutely have no cheats! My protein sources primarily come from chicken, fish and eggs. My carbs consist of oats, quinoa, brown rice and sweet potato. I also love all kinds of vegetables, and I incorporate them into my diet as well. During my prep, I also limit my sodium intake, and I drink one to two gallons of water per day. Off season my diet is more flexible, but I still try to eat five to six meals a day. But in off season, I am able to include one to two cheat meals a week.”

6. Here Is Her Glute Workout

Superset: 3 sets

• SM bench assisted kickbacks
• Hip banded good mornings
• BB sumo deadlift - 3 x 10

Superset: 3 sets of

• BB triple contraction hip thrust - 5 reps
• straight into BB deadstop hip thrust - AMRAP
• DB Bulgarian split squat - 10 each side

Side Booty Finisher: 2 sets of 15 each side

• Hip banded extra range clamshells

Katie Crewe is sharing a core workout – in her two-piece workout gear. In a new social media post, the trainer shows off her amazing body in a belly-baring set. “How many months or years did you start working out postpartum? I’ve been thinking of sharing a week of 10 min and under daily workouts that are appropriate for postpartum. Drop me a ⭐️ if this would be helpful for you! If you can fit in 20 minutes, or 10 min twice a day, give this a go!” she captioned the Instagram video. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Focus on Building Strength

“My whole view on training and relationship with myself changed when I stopped trying to use my workouts as a way to get smaller and started trying to be more powerful. Your workouts shouldn’t be a way to punish yourself or to “earn” food. Your workout isn’t more successful because you burned the most calories possible. Lift weights to be stronger and more powerful, to feel more confident, and to make your everyday life easier. Lift weights so elderly you thanks you for the strong bones and increased capabilities. It’s a tough but extremely empowering mindset shift that I’m so grateful I made,” Katie wrote in a post.

2. Do a Warm Up Set

Katie recently shared “tips for when you’re short on time but don’t want to compromise on your workout.” One of them is not skipping workouts. “Last time I posted about warm-ups, a surprising number of people said that they do a dynamic warm-up but no warm-up sets (maybe it was only surprising to me). Let me know below what your warm-ups usually look like (please, for research :p),” she says. “If you’re short on time I’d still recommend doing some warm-up sets. I cut down on some of my dynamic warm-up but not much on my warm-up sets because I really need these to acclimate to the weight and feel prepared.”

3. Agonist-Antagonist Paired Sets

Katie Crewe/Instagram

She also recommends agonist-antagonist paired sets. “This is the one I will use most frequently when trying to save time. Pairing opposite muscle groups (e.g. hamstring curls and quad extensions) allows one to rest while you’re performing the other exercise. I still usually rest in between but 30 sec-1 min vs 90 sec-2 min. As long as you’re not still puffing from your last set, your strength shouldn’t be compromised,” she wrote.

4. Always Do Something

“The most important tip is that going and doing something, even if it’s 1/3 of what you planned for, is still benefiting you. You still moved your body, it helped you maintain the habit, and it helps get you out of an ‘all or nothing’ mentality when it comes to working out – which can really work against you in the long run,” she added.

5. Her Core Workout

Here is Katie’s full core workout:

🔺360 degree breathing - 2 min

🔺Pull-in pulses - 3x10 pulses, 3 times per set

🔺Side plank pull-ins - 3x10-15

🔺Heel drops - 3x16

🔺Glute bridges with adductor squeeze - 3x15

🔺Bear hovers - 3x10-15

🔺Kneeling to tall kneeling - 3x10-15

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.”

Savannah Prez is giving her followers a glimpse into her workout routine with a new upper body session. In a recent social media post, the fitness trainer demonstrates a full 15-minute workout in a sleek two-piece set, captioning the YouTube video, “HOW I TRAIN to build and maintain a muscular upper body.” Known for her dedication to fitness, Savannah regularly shares her routines, diet plans, and wellness tips with her audience, showing the hard work behind her sculpted physique. Her method combines heavy weights with a rep range of 8 to 12 reps and various set techniques like supersets and drop sets to maximize results. Alongside her commitment to fitness, she focuses on maintaining a balanced diet filled with wholesome foods. Here’s a closer look at how Savannah approaches her workout routines, diet, and self-care to stay in top shape year-round.

1. Heavy Weights, 8 to 12 Reps, Supersets

“I find that what works best for me is using a rep range of 8-12 reps; this allows me to go heavy on the weights. I also like to play around with supersets, drop sets and pyramid sets, and I limit my workouts to 4-5 exercises. I never go over that because adding more exercises feels like a waste of time to me, and I like to execute them correctly,” Savannah says about her method.

2. Leg and Glute Workouts

What is her secret to your incredible leg and glute development? “When I first started working out, I had no clue as to what would work best for me. I would search on YouTube for exercises that would help me add size to my legs. In the beginning, I worked out my quads three times per week, but they soon became so overdeveloped; that’s when I decided to change my workout routine. Now, I split my leg routine into three different workouts by focusing on one particular leg muscle per training session,” says Savannah.

3. Her 3 Go-To Exercise

1. Leg Press: “There are a lot of variations for the leg press, and I like to mix up my foot positions on this exercise because it allows me to push myself really hard, and it enables me to experience great pumps,” Savannah says.
2. Reverse Hack Squats: “I like that this exercise also has a lot of variations to it. When performing the reverse hack squat, I have a great mind-muscle connection for it, and because of this, I can really focus on my muscle contractions,” she explains.
3. Walking Lunges: “I really love doing these for multiple reasons; I really feel it helps to improve my overall balance, stabilize my core, and it’s great for cardio! My favorite time to do walking lunges is at the end of my work out for a good burn,” Savannah adds.

4. Here Is What She Eats in a Day

Savannah Prez/Instagram

“I prefer to stick with wholesome foods, and I try to limit the use of supplements,” Savannah told Simply Shredded, revealing a sample menu of what she eats in a day.

Meal 1: ¼ cup Oats, 1 scoop Protein, 1 cup Light Yogurt and 1 Apple

Meal 2: 5 ounces Low Fat Cottage Cheese, 2 ½ ounces Banana and 1 tablespoon Nuts

Meal 3: 3 ½ ounces Chicken, ¼ cup Rice and 1 cup Vegetables

Meal 4: 5 ounces Low Fat Cottage Cheese, 1 Apple and 1 tablespoon Peanut Butter

Meal 5: 1 scoop Protein and 2 ounces Carbs (post workout)

Meal 6: 5 ounces Potatoes, 5 ounces Chicken and 1 cup Vegetables

Meal 7: 5 ounces Low Fat Cottage Cheese and 1 small piece Dark Chocolate

5. Basketball

“I’ve always been passionate about pushing my body and my limits. Before I started working out, I used to play basketball. After ten years of basketball, I wanted to do something entirely different, but I had trouble committing to a scheduled training roster, that’s when I decided to try out a sport that I could do on my terms. When I first got into fitness it was recreational; I only worked out maybe twice a week,” Savannah told Simply Shredded about how she discovered bodybuilding.