IFBB Pro Yarishna Ayala in Two-Piece Workout Gear Shares Step-Downs

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.

Yarishna Ayala is a fitness trainer and influencer. She shares a lot of her secrets on Instagram. Ayala shared one of her favorite backpacks on her page recently. In it, she wore an all red outfit. Ayala captioned the post, “Never give up 💪🚀 @buckedup ucked Up Backpack - 25L This backpack is perfect for everything from daily commutes to weekend adventures. 🙌🏼” How does she stay so fit? Read on to see 5 ways Yarishna Ayala stays in shape and the photos that prove they work.

1. She Swims

Ayala likes to swim to stay in shape. She shared this video on Instagram of herself in the water, captioning it, “My place.” Better Health states that swimming has a lot of benefits. “Swimming is a great workout because you need to move your whole body against the resistance of the water. Swimming is a good all-round activity because it: keeps your heart rate up but takes some of the impact stress off your body, builds endurance, muscle strength and cardiovascular fitness.”

2. She Does Squats

Ayala likes to do squats to stay in shape. She is seen doing them in the previous Instagram post. Piedmont states that squats have a lot of benefits. “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…Squats also improve blood circulation and boost the mind-body connection.”

3. She Lifts Weights

Ayala is seen using weights to do her exercises in the previous post. ACE Fitness states that using weights have 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.”

4. She Works Her Abs

Ayala shared some of her favorite ab workouts in this Instagram post. In it, she is seen doing single leg drops, double leg drops, scissor kicks, bicycle crunches, and side to side crunches. Having a strong core has a lot of benefits. The Mayo Clinic says, “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. Strong core muscles help athletes, such as runners. That's because weak core muscles can lead to more fatigue, less endurance and injuries.”

5. She’s Consistent

One of Ayala’s biggest fitness secrets is staying consistent, no matter how busy she gets. She talked about this in the caption of this Instagram post. “Glute workout 🤝🏼 a machine 📣 this one’s for my busy queens! When time is limited ⏰ I like to keep my workouts with as few machines as possible and not waste time running around the gym. The Smith machine will always be one of my faves🫶🏼 so many variations, these are some of my faves for the glutes.”

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 .”

Elisa Pecini is pontificating about the importance of nutrition in her workout gear. In a new social media post the IFBB champ exercises and discusses why it’s crucial to fuel your body with healthy food. “In the intense routine of workouts, cardio, work, keeping up with nutrition is essential. Having healthy, practical options makes it a lot easier to focus on what really matters. This is why having ready, balanced meals always on hand makes all the difference to my performance,” she writes in the Instagram video. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Her Go-To Glute Workout

Pecini shared her favorite glute workout with Muscle & Fitness:

• Machine Hip Abduction: 5 x 15 — Pecini adds a loop band just above her knees.
• Smith Machine Reverse Lunge: 3 x 15 — Pecini performs these with her front foot elevated.
• Landmine Sumo Deadlift: 4 x 12
• Machine Weighted Glute Bridge: 4 x 12
• Straight-leg Cable Glute Kickback: 4 x 12

2. Here Is Everything You Need to Know About Her Diet

“My diet changes several times during preparation but these are minor adjustments. It is composed of carbohydrates: rice, oats. Proteins: chicken, fish, egg white, whey protein and sometimes red meat. And lipids like avocado, nuts, peanut butter, olive oil,” Elisa told Mo Marketplace, “What changes in my off-season and pre-contest diet are the quantities as the foods are basically the same. In the off-season, I have 1 free meal a week, and most of the time it's a hamburger, but my favorite dish is to go to a good restaurant and eat grilled salmon with black rice and vegetables without having to weigh the food. I use supplements in my diets like whey protein, bcaa, glutamine, l carnitine, caffeine, pre-workout and all I use are from NewMillen because it’s the brand I know and trust, I don’t like to risk what I don’t know. In pre-contest 1200 to 1500 and off-season 2300kcal per day.”

3. Her Go-To Should Workout

Here is Elisa’s go-to shoulder workout, she revealed to Muscle & Fitness.

• Standing Shoulder Abduction: Sets: 7, Reps: 12
• Seated Unilateral Shoulder Abduction: Sets: 3, Reps: 12
• Arnold Press: Sets: 3, Reps: 12
• Dumbbell Front Raise: Sets: 3, Reps: 12
• Upright Row: Sets: 3, Reps: 12
• Dumbbell Crucifix Hold: Sets: 3, Reps: To failure

4. Only One Rest Day Per Week

“I train 6 days a week. My rest day is on the seventh day which is usually on Sundays. My training routine for the week varies a lot according to the competition phase, at the moment it looks like this: shoulder, buttocks, back, shoulder, buttock, and chest,” she told Mo Marketplace. “I always vary my workouts and never repeat the same workout, I always like the various stimuli, do slow, focused exercises, sometimes use a drop set, sometimes use more load but always maintaining the quality of movement and amplitude, for me variations in a workout are very important.”

5. Cardio

Elisa finishes off her workout by walking. “My cardio is always after the 30-minute workout I like to do with the treadmill at a moderate speed(a brisk walk),” she said. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.