Triathlete Gwen Jorgensen in Two-Piece Workout Gear Does "Lat Pulls"

Natalia Soltero, an IFBB champion and fitness expert, regularly shares her intense training sessions on Instagram. Recently, she posted a video from the gym, posing and encouraging her followers with the words, “If you are afraid of failing, you probably will fail.” Soltero’s workout routine focuses heavily on weightlifting, hamstring curls, RDLs, and back exercises, which help her maintain her impressive physique. Her disciplined approach to fitness serves as an inspiration to her followers, encouraging them to strive for balance and physical harmony.

1. She Lifts Weights

Since she’s a bodybuilder, Soltero naturally does a lot of exercises with weights. A lot of her workout videos on Instagram feature her lifting weights. Soltero shared this photo and video of herself using weights. She captioned the post, “Saturday workout.” ACE Fitness states that using weights to workout 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.”

2. She Works Her Hamstrings

Soltero makes sure to work her hamstrings. She shared this video on Instagram of herself doing hamstring curls. Soltero captioned the post, “Workout.” She also shared this video of herself doing one-leg hamstring curls. Soltero captioned that post, “Today Workout. There is nothing more beautiful than balance and physical harmony.. so let's go for it ! 👊🏼”

3. She Does RDLs

Soltero also likes to do RDLs to stay in shape. She shared this video on Instagram of herself doing them. Soltero captioned the post, “After twisting my back and falling a disc on my foot, I think it was a good day 😅💪🏼” ACE Fitness states that the exercise has a lot of health benefits. “The most important benefit of the RDL is that it teaches the proper movement and biomechanics of standing hip flexion and extension. This is the foundational movement for squatting, whether the movement is performed with a weight in the gym or while bending over to pick an object up from the floor.”

4. She Does Pulldowns

Soltero likes to do lateral pulldowns to stay in shape. She shared this photo of herself doing them on Instagram, captioning it, “Back day!” Piedmont states that lateral pulldowns have a lot of benefits. “The lat pulldown is a fantastic exercise to strengthen the latissimus dorsi muscle, the broadest muscle in your back, which promotes good postures and spinal stability. Form is crucial when performing a lat pulldown to prevent injury and reap the best results.”

5. She Works Her Back

As you can see from the previous blurb, Soltero likes to do back exercises, like the lateral pulldowns. She shared this video on Instagram of herself doing a lot of different back exercises like dual pulley rows, single arm curls with a twist, and lateral pulldowns. Soltero captioned the post, “Part of my back routine from yesterday, I couldn’t record it all.. but little is better than nothing 🤪”

Timea Trajtelova, a renowned bodybuilder with a significant Instagram following, regularly shares her intense workout routines to inspire her audience. In August, she posted a video of herself at an outdoor gym, performing various strength exercises while sporting a stylish purple workout set. "I’ve missed making training videos and I hope you enjoy the return of this content on my Instagram," Trajtelova captioned. Her workout, which includes weight training, squats, lunges, rope climbing, and hanging crunches, showcases her dedication to fitness and encourages her followers to stay active. Whether building strength, improving balance, or toning muscles, Trajtelova's routine offers a well-rounded approach to fitness.

1. She Uses Weights

In her Instagram post, Trajtelova is seen doing exercises with weights. The Mayo Clinic states that these exercises can be very beneficial. “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.”

2. She Does Squats

Timea Trajtelova/Instagram

Trajtleova is also seen doing squats in her Instagram video. Piedmont states that the exercise has a lot of benefits. “Whether you’re hoping to tone your muscles, strengthen your core or just improve overall health, squats are one of the best exercises you can do…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.”

3. She Does Lunges

Timea Trajtelova/Instagram

Trajtelova is also seen doing walking lunges in her Instagram video. Lunges are a great exercise to do, according to ACE Fitness. “They’re a form of unilateral training, which means you’re working only one limb or side of the body at a time. And 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.”

4. She Climbs Rope

Timea Trajtelova/Instagram

Trajtelova likes to climb to stay in shape. She is seen on a rope in her Instagram video. Climbing has a lot of benefits. High Peak states, “Climbing involves using the muscles in your arms, shoulders, back, and core to pull yourself up while also engaging your legs for balance and stability. More specifically, here are just a few muscles strengthened from climbing: The abdominal muscles support the body and maintain chest and pelvis alignment. The latissimus dorsi, usually referred to as "the lats" for short, are a pair of wing-shaped muscles in the center of your back that pull the body upward. You move from one foothold to another by pushing your body upward with the quadriceps (a set of muscles in the front of the thigh). You open and close your hands around each hold using the forearm flexors.”

5. She Does Hanging Crunches

Timea Trajtelova/Instagram

Trajtelova makes sure to do core workouts to stay fit. She is seen doing hanging crunches in her Instagram video. Core workouts are important, according to The Mayo Clinic. “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.”

Kara Saunders is a powerhouse in the world of CrossFit, known for her relentless dedication to training no matter the circumstances. Whether it's rain or shine, she’s committed to pushing her limits, as seen in a recent Instagram video where she completed an intense workout in her home gym, despite pouring rain. Pull-ups, hanging crunches, and wall ball throws were no match for the weather, and Saunders powered through, embodying resilience and determination. "It actually felt so liberating to just get shit done, rain and all," she shared in her caption. From lifting weights to crushing pull-ups, Saunders' training routine reflects her grit, discipline, and passion for fitness, proving that with the right mindset, nothing can stop her.

1. She Does Pull-Ups

In her Instagram video, Saunders is seen doing pull-ups to stay in shape. NASM states that the workout is very beneficial. “Pull ups use the lats, rhomboids, traps, shoulders, posterior deltoids, and brachialis. Because of the overhand grip, your lats will do the majority of the work since they are getting less help from the biceps. Why are pull ups harder than chin ups? The wider overhand grip used in pull ups places a greater demand on the lats with less help from the biceps, making this move feel more challenging.”

2. She Lifts Weights

Saunders likes to lift weights to stay in shape. She shared this video on Instagram of herself lifting a barbell. Saunders captioned the post, “Basic honest triple snatches at 80% After….4 sets. 20 cal echo. 80 box step ups in a ruck 💪🏽Rest 90 seconds between sets. Moral support courtesy of @mattsaund0, a sleeping baby, and some tunes on my @esc_sounds mini speaker 👌🏽👌🏽👌🏽”

3. She Does Deadlifts

One exercise that Saunders likes to do with weights is deadlifts. She is seen doing them in this workout video on her Instagram. Saunders captioned the post, “Gets a Brazo housemate for a week…..nek minute 😜 IYKYK. Garage fitness just went up a notch 😂👌🏽 (in vibe but definitely not intensity right now 🙌🏽🙌🏽🙌🏽)” NASM states that deadlifts are very beneficial. “RDLs are commonly used to strengthen the posterior chain, using the core muscles to stabilize and the hamstrings and glutes to drive the movement.”

4. She Puts Effort In

Saunders makes sure to work hard and put in a lot of effort when she works out. She talked about this in the caption of this Instagram video. “EFFORT * ~ To me is the single most attractive/magnetic quality there is. Putting in your best effort is also the simplest (not easiest) way to build self esteem. It’s never about how good you are. Anyone can do that💥”

5. She Uses An Exercise Bike

Saunders likes to use an exercise bike to keep herself in shape. She is seen using one in the previous Instagram post. Saunders is also seen doing this in this video she posted. She captioned it, “ECHO sprint whip. IKYK.” Penn State PRO Wellness states that exercise bikes are very beneficial. “Riding a stationary bike can help build strength in your legs and lower body, especially if you use a higher resistance.”