Pole Vaulter Robin Bone In Workout Gear Lifts 305 Pounds At the Gym

It takes a lot of training to be a champion pole vaulter like Robin Bone, and her social media is proof of just how hard the athlete works. Bone shared a video of herself wearing gray leggings and a green top, lifting a huge amount of weight while doing squats. “NEW PR!! 305LBS BABY!!!! Going into this season my goal was to hit 2.5 times my body weight on this explosive exercise… this was 2.54🤪🎉☑️,” she captioned the post. Here’s how Bone stays so fit, fast, and fabulous.

1. Oatmeal with Chia

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Bone starts the day with oatmeal for a slow energy release. “My daily breakfast varies for different training days but my staple is a coffee and a hearty bowl of oats with chia seeds, hemp seed, flax seed, some fruit and almond butter,” she told Women’s Fitness. “I find this combo keeps me full throughout my training without making me feel sluggish.”

2. Upper Body Workouts

One of Bone’s favorite upper body workouts is the Stability Ball Plank with Shoulder Extension and Circles. “In an elbow plank position on a stability ball, place your elbows onto the ball with your feet on the ground roughly shoulder width apart,” she told Women Fitness. “Ensure that you have a flat back and your core muscles are engaged. Once in this position, roll your elbows forward onto the ball creating a shoulder extension with your head in between your elbows then return to the original position. After doing a set of these, reset to the original elbow plank position then circle your elbows on the ball to the left while keeping a strong core then do a set circling elbows to the right. I typically do 10 extensions, 10 left elbow circles and 10 right elbow circles in one set.”

3. Golfing For Fun

Bone likes to play golf as a refreshing and fun change from her usual track and pole vault training. With a typical golf game often lasting over four hours, the sport is a great way to stay active while having a good time with friends. “Regular access to green spaces has been linked to lower risks of depression and improved concentration and attention,” say the experts at UC Davis.

4. Coffee and Sunshine

Bone says coffee and sunshine make her a happy girl. “Coffee is made from beans, a plant food. Research is showing that the phenolic components in coffee provide health-promoting effects similar to those in vegetables or fruits,” Devon Peart, RD, MHSc, BASc, tells the Cleveland Clinic.

5. Training In the Sun

Bone is always outdoors for training and competition, so she has to be extra careful to protect herself from the sun. “Training in Phoenix heat does take a toll on my hair and skin, so I have created a regimen to keep both of these healthy and moisturized,” she told Women Fitness. “I naturally have freckles so I try to keep my skin protected as best I can. I don’t wear make-up during training days but after I wash my face in the morning I apply sunscreen. My hair has never been so dry as it is in Phoenix from the constant sun beating down so I apply a heat protectant spray to my hair in the morning to protect against UV rays. And of course like most women, I love to do a face-mask or hair-mask every now and then to keep my skin moisturized and healthy!”

The pro track and field athlete on Team Canada, Robin Bone, is an excellent pole vaulter with a passion for health and fitness. “A little dancey dance for recovery days at the track,” she said on Instagram on a video of her being goofy, doing a little dance. Here’s what Bone does to stay looking and feeling her best.

1. She’s confident

On a video of Robin looking confident and strong, running on the track, she said on Instagram “feelin’ good and ready for fall training camp next week.” She knows the importance of having a positive mind set, in addition to working on building her physical strength.

2. She practices functional strength

On a video of her working out, doing various body movements, she gives followers a look into what she does to stay in shape. “Been spending this fall easing back into things and spending a lot of time on plyos and functional strength… body feels great and happy to be movin’🏃‍♀️,” she said on Instagram.

3. She pushes through

She’s grateful, even during tough times. “Didn’t have my best day on Friday. While disappointed, I am walking away from Trials with so much gratitude. To be healthy again on the runway is a blessing and to my family, friends, coaches and sponsors- thank you! I am eternally thankful and have so much love for each and every one of you who has been a part of this chapter! 🙏🏼❤️🇨🇦,” she said on Instagram.

4. She recognizes progress

She celebrates the progress during her training and workouts. “NEW PR!! 305LBS BABY!!!! Going into this season my goal was to hit 2.5 times my body weight on this explosive exercise… this was 2.54🤪🎉,” she said on a video on Instagram of her lifting weights.

5. She golfs

She has fun practicing other sports and finding ways to stay active. On an Instagram video of her golfing, she said “off-season golf powered by my new @ustmamiyagolf Recoil SmacWrap Shafts ⛳️ 🤗 #teamessx #ustmamiyagolf.” According to Better Health, “golf can be good for your health and your heart. Walking an average course for a round of golf can be between five to seven kilometres. If you walk 18 holes three to five times a week, you’ll get an optimal amount of endurance exercise for your heart. If you pull your clubs or carry them, you’ll burn even more calories each round and benefit even more.”

Alina Popa is lifting up her fellow bodybuilder – in her workout gear. In a new social media post the athlete shows off her impressive physique while highlighting the release of the competitors list for the 2024 Rising Phoenix World Championship. “I eagerly anticipate witnessing the further evolution of the IFBB Pro League #womensbodybuilding division and discovering the fresh talents set to make their mark on stage this year,” she writes. “@mzprettymuscle - reigning Ms Olympia for the last 4 years, elevating the game of the WBB division!” How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. She Lifts Heavy

“There is essentially no difference between my workouts and those of male pro bodybuilders,” Alina told Muscle & Fitness. “Although some of the mass monsters out there are so much bigger than I am, then of course they need to train with heavier weights than I do. But I train as heavy as I need to, and in some cases I am lifting heavier than some men. Remember, bodybuilding is about weight training, not weightlifting. So, nobody who wants results should use the amount of resistance appropriate for the sets and reps dictated by their own workout schedule.”

2. Training Heavy

“I have heard from many women, that when they started training, they were discouraged from training heavy, in a really serious way. This makes no sense to me. It’s like telling a woman in track not to run too fast or pole vaulter not to jump too high. But limiting myself like that never occurred to me. Right from the beginning, I saw my body responding to the training and my goal was to carry this process on as far as I could,” she told Muscle & Fitness.

3. Rowing

In her free time, Alina enjoys rowing. “What an amazing weekend for our @azdragonriders team, racing in Long Beach this weekend. It was a tough and competitive lineup: we had 2 teams in this festival and the team I paddled with made it to Division 1, placing 7th out of 48 boats. Our other boat placed on top in division 3B. I have to say that I am enjoying this sport quite a lot; it’s different, as it is a team sport (different from the individual sport I used to do) and I like every bit of the camaraderie and team spirit that we need in order to be a cohesive moving unit. I love my team! Riders Riders Rawr!!!!” she captioned a post.

4. Hiking

Alina is also a hiker. “Defying gravity on Angel’s Landing. This hike was both breathtaking and heart-pounding!” she captioned a post, adding the hashtag #HikingHighs.” According to the National Parks Service, the physical benefits of hiking include:

• Building stronger muscles and bones
• Improving your sense of balance
• Improving your heart health
• Decreasing the risk of certain respiratory problems

5. Split System Training

Alina does split-system training, working a few body parts in each session, with a goal of hitting all the muscle groups over a period of a week or 10 days. This includes mass-building power exercises like barbell or dumbbell chest presses, squats and deadlifts and isolation movements like leg extensions, curls or dumbbell laterals. “I don’t think you would notice any major differences between the way I train and the workouts of the top Mr. Olympia contenders,” she told Muscle & Fitness.

Sheli McCoy, AKA Sabre the Gladiator from BBC's The Gladiators, is sharing her workout. In a new social media post the fighter reveals details about her go-to routine, demonstrating a few key moves with her followers. “A typical training day with me A minus any burpees!” she captioned the workout video. What exercises does she do and why? Celebwell has all the details on her rigorous routine.

1. Squat Session

Sheli McCoy/Instagram

Using a barbell with insanely heavy weights, Sheli then does an intense squat session. Squats in general are a great move to add to your routine with a “multitude of benefits” explains Kendra Gamble of HIT Fitness. They help “increase strength, size and power of quads (front part of legs), glutes (butt), hamstrings (back of legs), calves, adductors (inner thighs), tendons and ligaments, and lowers your chances of knee and ankle injuries.”

2. Rowing

Sheli McCoy/Instagram

I train five days a week, two to three times a day on a Crossfit programme written by a coach, Mike Catris, called Moofit programming and it's really brought me and my skills on over the last five to six months,” Sheli told Road to Gainsville. She starts her workout with a rowing session, using a machine. According to AFPA Fitness, a rowing machine exercises your upper body as well as your lower body. “The rowing stroke when using an indoor rower is composed of 65-75% leg work and 25-35% upper body work,” they say.

3. Seated Rope Climb

Sheli McCoy/Instagram

Next up, Sheli does a seated rope climb and a legless ramp up and down. “So hard to regulate your shoulders for the pulling and then the dynamic stability,” she writes.

4. Burpees

While Sheli doesn’t do burpees in this workout, she reveals that a typical workout session usually includes them. A burpee basically involves doing a push up and then jumping up into the air. They can be done on the ground but many people opt to use and exercise bench or chair.

5. Lifting

Sheli also spends a lot of time lifting weights – and the heavier the better. “Build to a good clean double,” she writes in her notes. “Blocks below one knee.” Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans.

Julia Vins, a renowned powerlifter with a massive Instagram following, constantly inspires her fans by sharing her rigorous workout routines. Known for her incredible strength, Vins recently posted a video of herself performing various exercises outdoors, including bicep curls and pull-ups. She captioned the post, “The difference between the impossible and the possible lies in a person’s determination 💪.” Vins’s dedication to her training is evident, and she is always looking to push her limits and motivate others. Her strength-based workouts not only highlight her impressive capabilities but also reflect her commitment to achieving her fitness goals. Whether she’s lifting weights or working on her triceps, Vins is a powerful example of determination and discipline in the fitness world.

1. She Lifts Weights

In her Instagram video, Vins is seen doing a lot of exercises with dumbbells and a weighted bar. Strength training has a lot of health benefits. ACE Fitness states, “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 Does Bicep Curls

Julia Vins/Instagram

Vins is seen doing bicep curls with dumbbells and a bar in her Instagram video. Gymless states that doing this exercise has a lot of benefits, as they work a lot of muscles all at once. “The primary muscles worked are the biceps and latissimus dorsi. The secondary muscles worked are the pectoralis major, rear deltoids, traps, teres major, abdominals, obliques, forearms, and posterior and anterior deltoid.”

3. She Does Pull-Ups

Julia Vins/Instagram

Vins is also seen doing pull-ups in her Instagram video. The exercise is very beneficial for you. Gymless says, “Pull-ups are one of the most fundamental calisthenics exercises that build up your strength and endurance in the upper body. It is commonly used as a form of physical test from schools all the way up to the military. Many athletes from all sports backgrounds use pull-ups in their training, which makes this one of the best exercises for building the upper body and developing a bigger and stronger back.”

4. She Does Tricep Workouts

Vins likes to do tricep exercises to keep herself in shape. She shared some of her favorites in this workout video on her Instagram. Vins captioned the post, “Triceps workout 💪🏻Lying triceps extensions 10 reps*4 sets. Cable triceps extension 15 reps*3 sets. Narrow grip dumbbell press 12 reps*4 sets. Overhead dumbbell triceps extension 12reps*3 sets. Dumbbell kickback 12 reps*3sets.”

5. She Does Squats

Vins doesn’t skip leg day. She shared some of her favorite lower body exercises in this Instagram video. One thing that Vins is seen doing in it is squats with a machine. Squats have a lot of benefits. Allina Health states, “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong. Include squats in your exercise routine two to three days a week to reap the benefits from this dynamite move. Rest at least one day to allow muscle recovery.”