Sunisa Lee in Black Workout Gear Does Flips as "Literal Superwoman"

Donna Moore is a powerhouse in the world of strength competitions, having claimed the title of World’s Strongest Woman three times. Recently, she gave her Instagram followers a glimpse into her intense preparation for the Rogue Invitational. In the video, Moore is seen lifting weights while climbing stairs, showcasing the dedication it takes to be a champion. "Thanks to Coach @trapsliketodd for making the drive for a session with myself and @mrs_myler and @lukedaviesstrongman for setting up and resetting the stairs each time," she captioned the post. With her training that combines heavy lifting, stair climbing, and more, Moore proves that becoming a strongwoman is as much about mental endurance as it is about physical strength.

1. She Uses Weights

As you can see in her Instagram post, Moore likes to use weights to stay in shape. ACE Fitness states that doing this can have a lot of benefits. “Lifting heavy weights increases production of the hormone IGF-1. This hormone is related to the production of brain-derived neurotrophic factor (BDNF), which is a neurotransmitter responsible for stimulating the growth of new neural pathways in the brain along with enhancing communication between existing pathways. In short, lifting heavy could make you smarter by enhancing cognitive function.”

2. She Stair Climbs

Donna Moore/Instagram

Moore is also seen doing a stair workout in her Instagram video. ACE Fitness states that these exercises have a lot of benefits. “Stair climbing exercise can be a strenuous, says Alexandra Lempke, PhD, a clinical assistant professor of applied exercise science and the co director of the Michigan Performance Research Laboratory at the University of Michigan School of Kinesiology in Ann Arbor. When you climb stairs, your heart rate and breathing will increase. ‘Stair climbing for exercise targets the cardiovascular and respiratory systems,’ Dr. Lempke says. It takes a lot of work to move your body mass vertically against gravity.”

3. She Does Deadlifts

Moore likes to do deadlifts to stay in shape. She shared this video on Instagram of herself doing them. NASM states that deadlifts are very beneficial. “A Romanian deadlift is a hip-hinge pattern that works the hamstrings and glutes. It is a form of deadlift with noticeably less bend in the knee, leading to greater hamstring engagement than traditional deadlifts. The move was introduced to the masses in the 90s by Romanian weightlifter Nicu Vlad (an Olympic and World Weightlifting champion) and his coach Dragomir Cioroslan. The two invented the move to help Nicu strengthen his back for the clean and jerk. Today, 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 Doesn’t Diminish Herself

Moore doesn’t like to beat herself up for her accomplishments. She talked about this in the caption of the previous Instagram video. “Deadlifts last night were hard and heavy and it was 'only' 220kg. I just wanted to touch on the 'only' part of this statement. 'Only' diminishes the achievement. It's negative self-talk. 2 weeks ago it was a top triple for me easily. Last week I couldn't move it off the floor.. at all.. and I had a tantrum. This week it's 'only' 220kg and another tantrum because I'm frustrated.”

5. She Does Box Jumps

Moore likes to do box jumps to stay in shape. She shared this video on Instagram of herself doing them. Moore captioned the post, “Jumping hot potatoes 🔥After deadlifting what felt like the entire universe @weave_strongman ropes me into this just for fun apparently! I will also add he did not do deadlifts before this which is why he's more springy 😂 Ninja warrior is calling us I think!!”

Karenjeet Kaur Bains, better known as "Athena" on Gladiators, has taken her powerhouse athleticism and transformed it into a source of inspiration for fitness enthusiasts everywhere. A former corporate Chartered Accountant turned Commonwealth Powerlifting Champion, Bains now motivates others to embrace strength training and wellness with accessible, confidence-boosting workout routines. Recently, she posted a video of herself doing simple yet powerful exercises like sit-ups and push-ups, captioned with encouragement for beginners: “Simplicity is key! 🗝️ Give me 30 mins of your time 3 times a week.” With a focus on empowering girls from diverse backgrounds, working hard, and incorporating healthy South Asian foods into her diet, Bains is showing her followers that strength, discipline, and representation are for everyone.

1. She Does Sit-Ups

Bains is seen doing sit-ups in her Instagram video. PCYC Queensland states that the exercise has a lot of benefits. “There are many benefits to incorporating sit-ups in your workout routine, such as improving core strength, stabilising your balance, improving your posture, and becoming more flexible.”

2. She Does Push-Ups

Bains is also seen doing push-ups in her Instagram post. NASM states that doing these can have a lot of benefits. “The great thing about push-ups is that with appropriate guidance and modifications, if necessary, they can be done by just about anyone—from fitness first-timers to high-level athletes to anyone in between. Push-ups in their various forms can be used for multiple goals and outcomes such as improving upper body function and control as part of a rehab plan or corrective exercise routine; enhancing muscle development and definition; and building endurance, strength, and power to maximize functional fitness and performance.”

3. She Wants To Inspire Girls

Bains wants to inspire other girls out there. She shared this post on Instagram for International Day Of The Girl. Bains shared her story in the caption. “Coming from a diverse and minority background as a South Asian Female myself I understand the power of the word... NO!! 🚫Especially when it comes to girls that is a word many hear far too often.... this becoming the instance that their dreams are squashed before they even began! 😅But what if they were given the chance? Could they not excel in Sports and become a Commonwealth Powerlifting Champion or a Guinness World Record Holder 🏋🏽‍♀️🏅💪🏽And what about academia could they not achieve a First Class Honours degree or become a Chartered Accountant 👩🏽‍🎓👏🏽Can women not be born to SHATTER glass ceilings or SMASH stereotypes which is so championed in men... But not a Girl ♀️Well these are just some of the achievements I have experienced so far because growing up I did not hear the word... NO! 🙌🏽🙌🏽But I know I am one of the lucky ones and there are those out there less fortunate than I am ❤️🍀”

4. She Works Hard

Bains made sure to work hard to get the career she has today. She talked about this in the caption of this Instagram post. “I'm a BIG believer in Manifestation ✨I've always believed if you work hard you can achieve anything you want in life 💪🏽I remember a time it feels like a lifetime ago when I was sat at my desk working my corporate job as a Chartered Accountant saying to myself...Surely this is not it.... I fundamentally always held it in my heart that I was destined for something GREATER!! 👏🏽🏋🏽‍♀️So I put my head down and grinded... All those years of sacrifice first on the Athletics track and then Powerlifting had to account for something!!”

5. She Eats Healthy

Bains makes sure to eat healthy. She talked about how South Asian food can be very healthy in the caption of this Instagram post. “South Asian food can be some of the most NUTRITIOUS food and let me tell you how...💪🏽 High PROTEIN be it from your chicken curry, lamb keema or Dhei (Greek yoghurt) you can hit those protein goals! 🍗💪🏽 High FIBRE from the rotis we make 😍💪🏽 Superfood vegetables like Chickpeas, Lentils or Aloo Matar (Potato and pea curry with added boiled eggs for that extra protein kick) 💪🏽 Superhuman spices like cumin, chilli powder, and haldi (cumin) that are proven medicines to fight against ailments in the body! It's time to talk POSITIVELY about the food from our mother land.... And cooked in the right way without tons of ghee it really can be incredible for you! This was the bread and butter of a lot of the old school strongmen and has also been a component of my diet helping me to become STRONG 🔥🔥”

Michelle Jenneke is a track and field athlete known for doing the hurdles. Jenneke has even competed in the Olympics. She also recently competed in Finland, and shared some highlights from the day on Instagram. Jenneke captioned the post, “Season best of 12.69 tonight at the @kuortanegames 😆 Great night with solid races from the Aussie contingent! Thank you Finland!!!” How does she stay so fit? Read on to see 5 ways Michelle Jenneke stays in shape and the photos that prove they work.

1. She Does A Variety Of Workouts

Jenneke shared some of her favorite workouts with Body & Soul. She says that she does a variety of different things. “It’s a lot of heavy weights there, plus full body exercises and quite a bit of plyometric [exercises]. I start with heavy weights, and then I’ll do some lighter functional circuit, towards the end. All up, that takes an hour and a half to two hours… and sometimes when I finish a session I just lie on the ground.”

2. She Eats A Healthy Breakfast

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Jenneke also shared her diet secrets with Body & Soul. She shared her favorite breakfasts for training day. “It really depends on what my training day looks like, but if I’ve got training in the morning (which I often do at the moment) I’ll have cereal generally before I go out and train. Then, I actually love having a Milo after a hard session – it’s got good levels of protein and iron in it – and then I make myself a second breakfast, which could be muesli with yoghurt or bacon and eggs.”

3. She Dances

Jenneke likes to dance before a meet. "The dancing preparation is good," Jenneke said to The New Zealand Herald. "People see me doing a dance on the track and it's part of my enjoyment ... I love being there and I love racing and that's how I express that. If you watch me during my warm up I'm dancing the whole way through it. I've always got music playing and I'm just really getting into it, it's how I pump myself up for the race."

4. She Swims

Jenneke loves to swim to stay in shape. She shared this video on Instagram of herself snorkeling in the ocean. Jenneke captioned the post, “A little taste of my amazing holiday in the Whitsundays last week 🌴⛵️ @suncoastcharters @hamiltonisland #gopro 🎶 Born To Be Yours - Kygo & Imagine Dragons.”

She Trains Consistently

Jenneke shared her training secrets with Body & Soul. She says that consistency is important. “I do three track sessions a week, and they can be from 2-3 hours each, which can be full on. You do some warm up, a hurdle session, and then a sprint session after that.”

Tiffany Stratton is known for her aggressive attitude in the WWE world—and she works hard to put her money where her mouth is. The wrestling star is all muscle, and one thing she never skips is leg day. Stratton, 24, shared pictures of herself posing in a pink sports bra, her blonde hair tied back in a ponytail with a matching pink scrunchie. “Buff Barbie reporting for leg day 🫡🎀,” she captioned the post. “Beautiful,” a fan commented. Stratton is a beast inside and outside the ring—here’s how she stays strong, focused, and ready for a fight.

1. Crossfit and Bodybuilding

Stratton has always been athletic and strong. “I used to be a bodybuilder,” she told TV Insider. “I did one show and won the entire thing. I used to do CrossFit. I feel like people are surprised at that. They look at me and think pretty blonde. I was an elite gymnast. I was on the national team. I just think people look at me and forgot what I did before coming into wrestling… I definitely feel like I have a chip on my shoulder. I feel people look at me and see just another blonde that looks pretty. I always deliver in the ring. I take wrestling very seriously. I take these premium live events very seriously.”

2. Sculpting Her Physique

Stratton got into bodybuilding after seeing photos of herself and being unhappy with her appearance. “I was kind of chubby in all honesty if I look back at my photos,” she said on the Out of Character with Ryan Satin podcast. “So I got into bodybuilding. That is exactly what I wanted. I wanted to be able to form my muscles to how I wanted them to look. That's why I got into bodybuilding and I went through a whole prep, a bodybuilding prep and that was life changing. I'm so glad I did that before I came to the WWE, because now I know how to get in shape for a big pay-per-view or just in general bodybuilding definitely taught me that and the discipline for dieting and stuff is on another level.”

3. Wonder Woman Dreams

Stratton has big dreams of becoming an action hero. “I would love to go into acting,” she told TV Insider. “My dream role would be some cool action superhero girl that does cool flips. That’s my dream role. Like a Wonder Woman. I’m a big fan of her. I was dressed as her for Halloween one year.”

4. Inspired By Charlotte Flair

Stratton was inspired by Charlotte Flair to go into wrestling. “I would say I was flipping through the channels. I came across a random Friday Night Smackdown and I saw Charlotte Flair,” she said on the Out of Character with Ryan Satin podcast. “I saw that she was blonde, she was buff, she could flip, she could talk some [trash], and I was like, that is literally everything that I can do."

5. Private Life

Stratton keeps strict boundaries between her personal and private life. “I still try to keep my private life private,” she told TV Insider. “But I’ve always behaved like a champion, even before I became a champion. I know how to act in public. It wasn’t like I had to change how I acted within the public eye. I was always very put together and never got drunk at a club and was acting crazy. So I’ve been able to avoid that.”

Charlotte Flair is a wrestler. Her father is legendary wrestler Ric Flair. Flair has worked with WWE and NXT, and has won several championships. In February, she shared some stunning photos on Instagram. In them, she wore workout gear. Flair captioned the post, “Can we just get to Aries season already?” How does she stay so fit? Read on to see 5 ways Charlotte Flair stays in shape and the photos that prove they work.

1. She Wrestles

Flair talked about how she got into wrestling in an interview with Muscle and Fitness. “Yes, I’m Ric Flair’s daughter, but just because he was a wrestler didn’t mean that I wanted to be a wrestler,” she says. “[But] having the sports background, and playing volleyball in college, the athleticism came naturally to me. I think that was the only thing that kept me in the game when I first started.”

2. She Does A Variety Of Workouts

Flair shared her workout secrets in her Muscle and Fitness interview. She says that she does workouts without going to the gym, and does a variety of different things. “I’ll cycle with an app where we do 20 seconds on, and 20 seconds off, or I’ll ride around the park. We’ll do pull ups, dips and push ups before we start the workout. I was a gymnast when I was younger, and there is something to knowing your body, like how to hold it, and balance.”

3. She Strength Trains

Flair shares a lot of her workouts on Instagram. One thing she likes to do is weight train. She’s seen using a lot of weights in this video. In it, Flair is seen doing deadlifts, squats on a machine with weights, and sit ups with a weight. 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.”

4. She Eats Carbs

Flair makes sure to eat healthy. She revealed in the caption of this workout video on Instagram that she is eating more carbs. “Practice like you’ve never won • Play like you’ve never lost. 💎🦋🦚🦁 Florida heat 🥴🥵💪🏻Meal prep @fitnprep. Ps I’ve been trying to add more carbs to my diet and it’s really helping me with my strength in the gym.”

5. She’s Kind To Herself

In her Muscle and Fitness interview, Flair talked about how she deals with being in the public eye and having to listen to other people’s opinions. “It’s about being kind to yourself,” says Flair. “How you talk to yourself really matters. I never believed that I could be on TV, or be a performer, or any of those things … why did I tell myself that for so many years? And now, here I am, the most decorated women’s champion of all-time. Why do we tell ourselves that we can’t do something? It’s because we are scared of it. So, do what you are scared of. That biggest fear that you have…do that!”