Shannon Woolsey in Two-Piece Workout Gear Does "Balcony Workout"

No gym, no problem! Shannon Woolsey is showing her followers how to get fit on a hotel balcony – in her workout clothes. In a new social media post the Cheer star flaunts her amazing body while doing hip thrusts. “The most convenient balcony workout EVER,” she captioned the post. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Cheerleading

Shannon has been a cheerleader for most of her life. “Cheer is seriously the most addicting sport out there. I think Cheer, with the adrenaline and family aspect you get, I don’t think any sport out there relates,” Shannon told The Mud Mag.

2. Dancing

As a cheerleader, dancing is a big part of Shannon's training. Not only does it build strength and promote flexibility, but helps you lose weight and even promotes cardiovascular function. A 2016 study published in the American Journal of Preventive Medicine determined that people who engaged in moderate-intensity dancing were 46 percent less likely to develop heart disease or die from it than non-dancers. In comparison, moderate-intensity walkers were just 25 percent less likely to suffer heart health issues.

3. Being a Role Model

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Shannon takes her social media responsibilities, which include being a role model and helping others when she can, seriously. “I’ll get DM’s from people saying I am having a rough day, and I’ll reply saying ‘Hi’ with a positive message. The fact that one sentence can impact someone so much is probably the best thing that has come out of this. Easily,” she told Mud Mag.

4. Gymnastics

Shannon has been a gymnast for many years. According to Pinnacle Gymnastics, there are physical and mental benefits of gymnastics. Physical benefits include flexibility, balance, and muscular strength. “These skills improve bone health and delay the development of high blood pressure,” they say.

5. Strength and Weight Training

Shannon is an F45 trainer and focuses on strength and weight training. “This workout was an absolute killer today for my legs,” she captioned another workout clip, doing kettlebell squats and cardio in the form of stair climbing. 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

Yasmin Brunet is a model and entrepreneur with more than 7 million followers on Instagram. Why so popular? She’s fit and shows you how. “Another day, another workout,” she captioned one recent post, where she can be seen sparring with a coach. How else does the 36-year-old stay so strong? Read on for her wellness habits that you can adopt, too.

1. She Loves Her Pooch

Brunet is seen smooching a pooch in one video. “One notable benefit is that dogs force you to get up and move. One research study found that dog owners are more likely to report regular physical activity than people who don't own dogs. Activities associated with dog ownership, like feeding, grooming, playing and letting them outside, all increase physical activity levels. Physical activity improves blood flow, induces muscle contraction and reduces joint stiffness,” says the Mayo Clinic.

2. She Uses Battle Ropes

“Battle Rope training allows for safe and effective ways to train force production in all three planes of motion, as an integral part of any well-rounded strength and conditioning program,” says NASM. If you are looking for a tool that recruits multiple core musculature in movements, then the Battle Rope is that tool. High to moderate levels of activation have been found in obliques, erector spinae, and gluteus medius (Calatayud, 2015).”

3. She Does Squats With Kettlebells

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“Kettlebell training is a flexible and useful strategy for improving players' performance in a variety of sports. It adds value to athlete training programs by enhancing strength, power, endurance, explosive power, and postural coordination,” says one study.

4. She Does Crunches

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Before boxing, Brunet does some light crunches on an stability ball. To get set up, “sit on a properly inflated stability ball (one that compresses approximately 6" under your body weight) with your feet flat on the floor. Slowly lean backwards while walking yourself out along the ball until your shoulders, back and tailbone make contact on the ball. Adjust your leg position to create a 90 degree bend at the knees with your thighs parallel to the floor and positioned hip-width apart, and feet facing forward with your weight distributed evenly through your feet. Your mid-back should be positioned on the top of the ball (at 12 o'clock) and your hips should be positioned at 2 o'clock,” says ACE Fitness.

5. She Boxes

“The calories you burn during boxing can help you maintain or achieve a healthy weight,” says the Cleveland Clinic. “One study compared boxing training versus moderate-intensity walking in people with a body mass index (BMI) of greater than 25 (which is considered having overweight/obesity). The researchers noted reductions in BMI, waist circumference and body fat percentage in the boxing group, while the walking group showed no changes.”

Izzy Fairthorne is a reality TV star. She first appeared on season three of the Netflix series, Too Hot To Handle. She then appeared on Perfect Match, a dating show featuring several Netflix reality stars. Fairthorne shares a lot of workout videos on Instagram. In May, she shared a video of herself doing back kicks with a cable. Fairthorne captioned the post, “Love language.” How does she stay so fit? Read on to see 5 ways Izzy Fairthorne stays in shape and the photos that prove they work.

1. She Does Back Kicks With A Cable

Fairthorne doesn’t skip leg day. As you can see from her Instagram post, she likes to do back kicks with a cable and weight. She is seen doing them in this Instagram video, where she does a lot of lower body workouts. Fairthorne captioned the post, “Fave glute exercises at the moment 🍑Save and give them a try!! If your glutes aren’t shaking I’ll be impressed.” She also does them in this video, and captioned it, “Hope this helps.”

2. She Uses Weights

In her glute workout Instagram post, Fairthorne uses a lot of weights to workout. British Weight Lifting shared that using weights has a lot of health benefits. “Improved posture is a physical benefit that can also improve your confidence. And muscle-building exercises often result in people experiencing a better sleeping pattern – which, if you have ever suffered from sleep deprivation, you will know that a good night’s sleep can greatly benefit your general mood and outlook on life.”

3. She Does Squats

In her glute workout Instagram video, Fairthorne is seen doing squats with a barbell. Allina Health states that squats are a great exercise for someone to do. “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.”

4. She Works Her Upper Body

Fairthorne makes sure to work her upper body. She shared some of her favorites in this Instagram video. In it, Fairthorne is seen doing face pulls, lateral pull downs, and single arm pull downs. In the video, Fairthorne wrote, “Let’s build that hour glass figure.” She captioned the post, “Don’t neglect upper body girlies.”

5. She Does Hip Workouts

Fairthorne makes sure to do hip workouts. She likes to do hip thrusts. Fairthorne and a friend are seen doing hip thrusts in this Instagram video. Gymless reports that hip thrusts have 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.”