Sonia Isaza in Two-Piece Workout Gear Shares "My Workout Today"

Sonia Isaza is a fitness influencer with 3.5 million followers on Instagram. And she’s earned them. Her workouts showcase terrific form and the results are clear, as her muscles bulge. “Good good! 🙋🏽 ♀,” she captioned a recent post. “Here some of my workouts today! 🔥With the teacher @belen_workouts 👊” (She was tagging her Personal Trainer.) How does she stay so fit? Here’s how.

1. She Does Bent-Over Dumbbell Rows

“The bent-over row is an exercise you can do with dumbbells to work the muscles in the back of the shoulder. The bent-over row targets the posterior part of the deltoid in the shoulder. That's important, because many people focus on the muscles at the front of the shoulder. What you really want is balance in the shoulder muscles,” said Edward R. Laskowski, M.D. to the Mayo Clinic.

2. She Does Deltoid Flys

Sonia Isaza/Instagram

Isaza is seen using a Deltoid Flys machine. “Your deltoid muscles are in your shoulder, which is the ball-and-socket joint that connects your arm to the trunk of your body. Deltoid muscles help you move your arms in different directions. They also protect and stabilize your shoulder joint,” says the Cleveland Clinic. “Like most other muscles in your body, the deltoids are skeletal muscles. Tendons attach them to bones. Skeletal muscles are voluntary muscles, meaning you choose to move them. Skeletal muscles are different than smooth, or involuntary, muscles (such as your heart) that work without you having to think about it.”

3. She Does Lat Pulldowns

Sonia Isaza/Instagram

“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,” says Piedmont Health. “As exercise physiologists at the gym, we see all kinds of wrong form and wrong techniques that can possibly hurt you,” says Clinton Maclin, an exercise physiologist at Piedmont, on their site. “You want to come in and do it the correct way so you can benefit and not harm yourself.”

4. She Does Dumbbell Walking Lunges

“You’re best bet is performing them at the beginning of your workout, when you’re still mentally energized and your body is fatigue-free, according to Henry. Why? Walking lunges are a compound exercise—meaning they utilize multiple muscle groups and joints—so they can be a bit taxing on the body,” says ACE Fitness.

5. She Does Chest Presses at an Incline

To start, “Grasp two dumbbells and lie supine (on your back) on an incline bench angled between 45 and 60 degrees with your feet placed firmly on the floor or on a raised platform to allow you to maintain a neutral spine (flat to normal curvature),” says ACE Fitness. “Depress and retract your scapulae (pull shoulders down and back) to make firm contact with the bench.”

Athlete and model Ana Cozar has amassed nearly 4 million Instagram followers who look to her for fitness inspiration and wellness tips. "What is your motivation?" she asked her followers on Instagram (translated to English), showcasing her dedication to health. Through hard work, discipline, and determination, Ana continues to prioritize her fitness and overall well-being. From sharing her leg and ab workouts to pushing herself mentally and physically, Ana offers a glimpse into the routines that keep her looking and feeling her best. Here's a breakdown of how Ana maintains her incredible physique and stays motivated.

1. She works on her legs

Ana Cozar/Instagram

She prioritizes strengthening her legs and working her lower body. “Good evening!!!! Here is my full leg workout for today. ➡️ I did 3 sets of each x 15 reps per leg. ✔️ If you like this workout, save and share with your partner,” she said on Instagram (translated to english).

2. She pushes through

Ana Cozar/Instagram

Just as it’s important to maintain physical strength, she knows it’s so crucial to maintain mental strength, as well, pushing through tough times and never giving up. “I will never quit , I will persevere, I will be physically harder & mentally stronger , thank GOD 🙌🏽,” she said on Instagram (translated to english).

3. She shares her workouts

Ana Cozar/Instagram

She shares her workouts with her following to inspire others. “FIRST WORKOUT OF THE YEAR 🥳😍➡️ Save this complete leg workout: 3 sets of haka squats x 21 reps, changing foot position every 7 reps, 5 sets of free squats x 12 reps 100k, 3 sets of Bulgarian x 15 reps per leg, 3 sets of pistols on horizontal press x 15 reps per leg, 5 sets of squats in smith x 12 reps, 3 sets of press x 15 reps, 3 sets of Bulgarian in haka, [and] 1 set of drop set squats 24 reps lowering weight every 8 reps,” she said on Instagram (translated to english).

4. She works on her abs

Ana Cozar/Instagram

On a series of videos of her working her ab muscles, she said “Happy Flex Friday 🦾❤️‍ABSSSSSSS 🔥🔥🔥 SAVE & SHARE 📥 Each exercise 4 sets x 15-20 reps,” she said on Instagram (translated to english). She knows it’s important to strengthen her ab muscles and work on her core. “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,” according to the Mayo Clinic.

5. She does CrossFit

Ana Cozar/Instagram

On a series of photos of her crushing it at the gym, she said “crossfit time 🔥@aefitnessclub,” on Instagram (translated to english). She knows how important it is to maintain her physical strength, and CrossFit is an effective way to get the job done.