Track and Field Stunner Khaddi Sagnia in Two-Piece Workout Gear Uses "Foam Roller"

Khaddi Sagnia, a track and field athlete, shares her fitness journey and training secrets with her followers on social media. Recently, she highlighted the importance of recovery in a video showing her using a foam roller. Captioned, “Preparing the body and softening the muscles. Have you ever tried a foam roller? 💪🏽😇,” the post reflects her commitment to maintaining her body’s performance and health.

Sagnia incorporates a variety of exercises into her routine, from strength training and core workouts to fitness challenges and cycling sessions. Her blend of recovery techniques and intense training ensures she stays at the top of her game. By sharing her journey, Sagnia inspires her followers to embrace both hard work and self-care in their own fitness pursuits.

1. She Uses A Foam Roller

Sagnia is seen using a foam roller in her Instagram video. The Cleveland Clinic states that doing this can have a lot of benefits. “Considered a self-myofascial release (SMR) technique, foam rolling is when you use a foam tube to alleviate muscle tightness, soreness and inflammation. It can also help improve your range of motion.Myofascial release helps manage pain and discomfort by applying pressure to areas that are tight or sore to help them relax. By using a foam roller, you can apply pressure and massage the area by rolling the tool back and forth. This can be helpful before you start a workout.”

2. She Strength Trains

Sagnia likes to strength train to keep herself in shape. She shared this video on Instagram of herself lifting a barbell. Sagnia captioned the post, “And we are back with my favorite gym exercise again. Long time no seen, but some adjustments in the technique is needed to get comfortable before we are 100. 🤩🤙🏽Which gym exercise do you love to do the most? 🦾” Sagnia also likes to do strength training exercises with a medicine ball. She is seen using one in this Instagram video, captioning it, “It hurts but how can I not love it.. 😫🤷🏽‍♀️ Medicine ball workouts are actually in my top 5 fav exercises 👀🥰”

3. She Does Fitness Challenges

Sagnia likes to challenge herself when she works out. In this Instagram video’s caption, she revealed that she is doing a hanging leg swing challenge. “I found myself a new challenge. When we were doing these i found it so hard to get my feet all the way up, i only managed to do 3.5 out of 10 all the way up.. So by December I’ll try to be able to do minimum 10 all the way up. Let me go and start. 😆😤If you haven’t tried these, please do so that you can feel how your core will hurt afterwards 😂😬”

4. She Uses A Stationary Bike

Sagnia likes to use a stationary bike to keep herself in shape. She shared this video of herself on one on her Instagram. Sagnia captioned the post, “Off to the weekend we go. 🚴 The body is sore and tired after this working week. Time to put some focus on some series. Which series should i watch? 🤔🍿🎥”

5. She Does Core Workouts

Sagnia has an amazing set of abs. Naturally, she does a lot of core workouts. Sagnia shared some of her favorites in this Instagram video. She captioned the post, “There is always space for core and stability work in between gym and running sessions. How much core work do you do, and you like to do it combined with your regular training or separate? 🤗💪🏽”

Tiana Musarra is a model, influencer, and YouTuber. She shares a lot of stunning photos on Instagram. Musarra is celebrating the Paris Olympics. A few weeks ago, she shared some photos on her page of herself modeling the Olympic 2024 collection from Fashion Nova. Musarra posed on the beach and carried a volleyball. She captioned the post, “Me for FN Olympic 2024 collection.” How does she stay so fit? Read on to see 5 ways Tiana Musarra stays in shape and the photos that prove they work.

1. She Does Squats

Musarra shares a lot of her favorite workouts on Instagram. In this post, she is seen doing a lower body workout. One thing Musarra is seen doing is squats with a barbell and a weight. She captioned the post, “First day back in 2 weeks. I wanted to share a few exercises we did. went light with it and low impact. Foots goin right into the ice bath now. Road to recovery let’s goooo.”

2. She Uses Weights

Tiana Musarra/Instagram

Musarra likes to use weights to stay in shape. In the previous Instagram post, she is seen using different weights. Reid Health states that using weights has a lot of mental health benefits. “Strength training not only benefits the body, it also improves mental well-being by reducing stress and anxiety. Strength training helps your brain release naturally occurring ‘feel-good’ chemicals called endorphins improving your mood and decreasing anxiety. In addition strength training can also help increase your confidence and self-esteem which in turn can increase your quality of life.”

3. She Does Hip Thrusts

Tiana Musarra/Instagram

In the previous Instagram post, Musarra is seen doing hip thrusts with a barbell. Gymless reports that this exercise has a lot of benefits. “Hip thrusts are a controlled and powerful movement, mainly focusing on the glutes, hamstrings, lower back, and core. This exercise is vital for developing a stronger posterior chain, contributing to improved athletic performance, alleviating lower back pain, and enhancing overall physique. Considering that about 65 million Americans experience some form of back pain, hip thrusts are a great exercise to include in your routine.”

4. She Works With A Coach

Musarra likes to work with a fitness coach to help her stay in shape. She shared this video on Instagram of herself doing a session on Instagram. Musarra captioned the post, “First week training with coach @afit_training 💪 working on form, mobility and growth. I always like to push myself to be better. Thank you coach Abe for helping me learn sm already! Full video will be up on my YouTube next week!”

5. She Uses A Stairclimber

In the previous Instagram video, the first thing Musarra is seen doing is using a stair climber. Pinnacle Fitness states that stair climbers are very effective. “Exercising on a stair climber can burn more calories at slower speeds than almost all other forms of exercise. A workout on a stair climber is engaging all the major muscle groups in the glutes, thighs and hamstrings which need a lot of energy to perform. They strengthen the core because you need to keep upright as you perform the exercise. Using stair climbers regularly can cut your risk of death from heart disease. A study showed that when 12 sedentary women were asked to climb a 200-step staircase, progressing from once a day to six times a day, over 2 months they reduced their cholesterol levels and increased their fitness and so cut their risk of heart disease by 33%.”

Jade Packer is a powerhouse of athleticism, modeling, and television, captivating audiences on Gladiators under her alias, "Electro." As a Gymshark athlete, Jade brings an intense, dynamic approach to fitness, sharing high-energy workouts that highlight her incredible strength, agility, and endurance. Recently, she posted a striking black-and-white video on Instagram, showcasing her powerful moves: climbing ropes, performing handstands, and swinging from bars. With a caption that read, “Locked in,” Jade gives fans a glimpse of the discipline and intensity fueling her journey. Between running, rowing, and rigorous strength training, Jade’s routine demonstrates a deep commitment to maintaining her peak condition and constantly pushing her limits, inspiring followers to elevate their own fitness journeys with her relentless energy and determination.

1. She Runs

Packer shared this video on Instagram of herself training. In it, she is seen doing a lot of different exercises, one of them being running. Packer captioned the post, “PRO Hyrox 😮‍💨 That was GRAFT but where’s the fun if you’re not in the trenches. Felt like a completely different race compared to doubles at the beginning of the year.. I’m sure those sleds were twice as heavy. Solo benchmark is set at 01:36:43. November we go again for London 2.0 🫡”

2. She Uses A Rowing Machine

Jade Packer/Instagram

In the previous Instagram video, Packer is seen using a rowing machine. The Cleveland Clinic states that using a rowing machine has a lot of benefits. “Because rowing gives you such a good cardio workout, it’s also flexible in terms of how you fit it into your routine. If you don’t want to make it a long workout as mentioned, you can do short intervals between other exercises to keep your heart rate up.”

3. She Does Lunges

Jade Packer/Instagram

In the previous Instagram video, Packer is seen doing lunges with a bag. She is also seen doing them with a barbell in this YouTube video with Gymsnark. ACE Fitness states that lunges have a lot of benefits. “Lunges primarily target the lower body muscles, but they’ll call on your core muscles, too, because they’re a unilateral (one-sided) exercise. Lunges can be a top strength exercise to add to your fitness routine. There are dozens of ways to vary them, either by altering the move or adding resistance — and the payoff for doing them is big, namely a stronger lower body.”

4. She Strength Trains

Jade Packer/Instagram

Packer likes to strength train to stay in shape. In the Instagram video, she is seen pulling and pushing a weighted cart, and using a weighted bag. Packer is also seen using a barbell in her Gymsnark YouTube video. The Mayo Clinic states that strength training has 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.”

5. She Does Squats

Jade Packer/YouTube

In her Gymsnark YouTube video, Packer is seen doing squats with a barbell. 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. A squat has more overall benefits than, say, a bicep curl, which strengthens an isolated area.”

Femke Bol is a phenomenal track and field athlete, celebrated for her Olympic success. At the 2024 Olympics, she won gold in the 4x400 mixed relay, silver in the 4x400 relay, and bronze in the 400-meter hurdles, adding to her bronze from the 2020 Olympics. Recently, she shared a series of workout photos on Instagram, captioned, “Running, hurdles, smiles, sore muscles, all is good 🥰.” Here’s how Bol stays at the top of her game.

1. She Runs

Bol is seen running in her Instagram post. Running has a lot of health benefits. According to FloTrack, running is a great way to burn calories. “Just like other forms of exercise, running burns calories while working out. The additional perk about running, though, is you can continue to burn calories even after you stop. The ‘afterburn’ continues to burn calories after your run.”

2. She Lifts Weights

Bol shared this video on Instagram of herself working out in the gym. In it, she is seen weightlifting. ACE Fitness states that using weights 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.”

3. She Works With A Trainer

Bol’s trainer, Laurent Mowley, talked about her training in an interview with Athletics Weekly. “Progressively we pushed her stride a bit more and changed to having a more cruising way of running the first 200m, with longer strides. It’s about a 12cm difference in stride length. And then to change after seven hurdles to go to 15 – that was something completely different to what she has been used to. But, very quickly, she realised in training that this was the direction to go in.”

4. She Does Hip Thrusts

Femke Bol/Instagram

In the second blurb’s Instagram link, Bol is seen doing hip thrusts to keep herself in shape. Gymless states that since hip thrusts are a glute workout, they have a lot of benefits. “Strong glutes are not only for aesthetic appeal; they serve a key functional purpose in supporting the posterior chain of muscles around the spine. Hip thrusts are also known for their capacity to develop and define glute muscles, contributing to their popularity on social media. After all, who doesn’t appreciate the look of a well-crafted pair of glutes?”

5. She Does Squats

Femke Bol/Instagram

Bol is also seen doing squats in the Instagram video. According to The Cleveland Clinic, squats have a lot of benefits. “Proper squatting form requires you to reaaaaally engage your core — the muscles of your stomach, pelvis, hips and lower back. These large muscle groups support every move you make, both large and small, so keeping them strong helps keep you well. Strong core muscles play a role in: Maintaining good posture. Relieving back pain. Lowering your risk of injuries like hip flexor strains and sports hernias.”

Oumaima El-Bouchti is powerlifting in her workout gear. In a new social media post the taekwondo stunner shows off her super fit figure and incredible strength while lifting heavy weights at the gym. “Thank you @alina.severin11 for this great session 🏋️ ♀️♥️,” 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. Strength Training

In her recent post, Oumaima shows off her strength training skills. El Bouchti also told Olympics that she is a fan of squats. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

• Develop strong bones
• Manage your weight
• Enhance your quality of life
• Manage chronic conditions
• Sharpen your thinking skills

2. Jump Roping

Shutterstock

Oumaima also does a lot of ab exercises and jumps rope, she told Olympics. “Not only can the repetitive movement of skipping rope elevate your heart rate, work muscles in the arms and legs and burn calories, it may even provide a quick jolt of joy,” says Nike.

3. 75 Hard Challenge

Oumaima recently tried the 75 Hard challenge, a hardcore fitness challenge which involves strict dieting, lots of exercise, and even mental health habits like reading and meditating. “I’ve never been the type of woman to focus much on my diet or what I eat, but during the 75 Hard challenge, I realized I needed to change my approach to food in order to see results,” she wrote in one of her posts.

4. Yoga and Breathwork

Oumaima also does a lot of yoga and breathwork. “Self-love is not one time a week that you take the time for yourself. It’s everyday… 🗣It’s how you speak to yourself. 🕕It’s how you spend your days. It’s everything!” she captioned a post. There is a laundry list of reasons to do yoga, explains Harvard Health. “Researchers found that people who practiced yoga for at least 30 minutes once a week for at least four years, gained less weight during middle adulthood,” they said. “People who were overweight actually lost weight. Overall, those who practiced yoga had lower body mass indexes (BMIs) compared with those who did not practice yoga. Researchers attributed this to mindfulness. Mindful eating can lead to a more positive relationship with food and eating.”

5. Martial Arts

Martial arts is Oumaima’s main form of fitness. Studies confirm that the practice helps with balance, cognitive function and psychological health in addition to weight loss and physical fitness.