The Cavinder Twins In Workout Gear Say “Mondays Are For Glutes”

Cavinder Twins Haley and Hanna are stoking plenty of interest in their upcoming 6-week fitness program—they clearly know they are the best advertisement for their brand! The 23-year-old former college basketball stars shared a video of themselves wearing a variety of different workout outfits, using heavy weights and resistance equipment to work on their lower bodies. “Mondays are 4 the GLUTESS. Make sure to join the waitlist in our bio for our 6 week program launching soon 🫶🏋️‍♀️💞” they captioned the post. “Slay bestie twinsies,” a fan commented. Here’s how the sisters eat, train, and live their best lives.

1. Staying Grounded

The twins are careful to focus on the important things in life. “I think that in the space of social media, there's a lot of things that are temporary that can fill your cup and make you feel empty,” Haley told GQ. “Those are all temporary things. I get stuck in it too! The lights, the following, the comparison. But I like to think of what keeps me grounded, fills my cup. And that's going on my walks in my morning, my devotional, fitness, getting my workouts in. That fills my cup.”

2. Hot Girl Walks

The twins love walking as much as possible. “We love our hot girl walks, we love trying different locations,' Hanna said on social media. “This is kind of our time to just unwind, figure out what our plan is for the day, and enjoy the beautiful scenery of Florida.”

3. Weight Training Gym Sessions

The twins do weight training workouts at the gym to achieve their strong, toned physiques. One recent study shows that women who strength train two to three times a week are likely to live longer. "What surprised us the most was the fact that women who do muscle strengthening had a reduction in their cardiovascular mortality by 30%," study author Martha Gulati, director of preventive cardiology at Cedars Sinai in Los Angeles, tells NPR. "We don't have many things that reduce mortality in that way."

4. Breakfast Oats

Cavinder Twins/Instagram

The twins enjoy protein-packed oats and blueberries for a healthy breakfast. “Eating oatmeal regularly can have weight management benefits as a half-cup of rolled oats cooked in a cup of water has 165 calories, 4 grams of fiber and 6 grams of protein,” Romi Londre, RDN, CD, tells the Mayo Clinic. “The fiber and protein content contribute to feeling full longer and a slower blood glucose release. Oats also are an excellent source of many vitamins and minerals, including magnesium, copper, thiamine and zinc.”

5. Lots and Lots of Protein

The twins make sure to get plenty of protein every day to fuel their workouts. “Post-workout protein intake, along with adequate consumption of protein throughout the day, is important for repairing, building and maintaining lean muscle mass when used in combination with physical activity and when cutting calories while dieting,” say the experts at Ace Fitness. “Research also shows that maintaining appropriate protein intake when cutting calories as part of a weight-loss diet preserves muscle mass rather than the body breaking down muscles for energy.”

Haley and Hanna Cavinder are moving back to Miami – in their workout gear. In a new social media post the Cavinder Twins show off her their amazing bodies as they pack up their stuff and hop on a flight back to Florida. “travel with us to move to miami 🫶🧡💚,” they captioned the Instagram video shared to their joint account. How do the athletes approach diet, fitness, and self-care? Here is everything you need to know about their lifestyle habits.

1. Daily Affirmations

In a YouTube video detailing their health habits, the blondes reveal their days start with “no screen time,” “God’s word,” and devotionals, which are a key part of their mental health. “I showed you guys like daily affirmations. I got a whole bunch of stuff like that for Christmas from Hailey and other people. So that's number one is what we try to do in the morning. It's less screen time.”

2. Hydration

The girls also “drink water by itself” in the morning. They “chug water right when we wake up,” and focus on hydrating throughout the day. The Mayo Clinic explains that water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

3. Protein

Hanna and Haley focus their diets around “good protein.” The girls add protein powder into pancakes and oatmeal, which not only tastes great but fuels them up. They also prioritize veggies and carbs, “to focus on things that make our body feel good on the court, off the court and just overall throughout our whole life.” According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

4. 10,000 Steps Per Day

“Another healthy habit that we try to do, even after a game, after anything, is to get a workout in get your body moving. Like I just love to move my body even like on an active rest day,” the girls revealed. “I always try to get my 10,000 steps. It's not only good like physically but mentally. Like it's something that's really important. And I think like even just going outside, like moving, seeing the sunlight, like seeing the sunlight, like it just like helps and brings serotonin into your life.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

5. Hard Core Ab Workouts

Haley and Hanna do a “killer ab workout, completing 2-3 rounds of the following exercises.

1. Standing Overhead Marches = 10 EL
2. Weighted Russian Twists = 15 each way
3. Leg lifts= 20 total
4. Weighted dead bug = 10 EL
5. Weight Hollow Hold = 30 sec
6. Hollow Hold = 30 sec
7. Reverse Plank to chest = 10 each leg

Brittany Perille is motivating her followers – in her two-piece workout gear. In a new social media post the fitness expert and influencer flaunts her amazing figure while trying to inspire people to get fit. “Don’t worry about where you’re starting from, just start!” she captioned the Instagram video of herself exercising. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Two-a-Days, Six Days a Week

Brittany is serious about exercise. “I stick to this twice-a-day gym schedule six days a week, but work different muscle groups every day. Sometimes I go to the gym on Sundays too, but just to stretch. After eight weeks on this routine, which takes a major toll on the body and mind, I take a week off from heavy lifting to let my body recharge,” she told Cosmopolitan.

2. Glute Work

If you want a backside like Brittany, you are going to have to sweat for it. “I train my glutes up to three times a week for up to an hour and fifteen minutes with about 10 different glutes exercises that isolate the muscles by working them from various angles,” she says. “My favorite butt exercise is most definitely the most effective one: the barbell hip thrust.” Her weight is pretty impressive. “I've gotten up to thrusting 315 pounds.”

3. Deadlifts

“I also do deadlifts, keeping the weight relatively low because I don't want to build bulky muscle in my midsection, and stiff-legged deadlifts, which deliver amazing results to the hamstrings without requiring heavy loads,” says Brittany.

4. Cardio, Stretching, Yoga, and Foam Rolling

Her second workout of the day is more low-impact. “After lifting in the morning, I go back to the gym in the afternoon or evening to do 30 to 45 minutes of cardio, plus stretching, yoga, and foam rolling because it alleviates soreness and aids in muscle recovery,” she says.

5. Eating Small Meals, Every 2 to 3 Hours

“Because I lift such heavy weights, my body is constantly burning calories and I need to eat every two to three hours,” Brittany reveals. “I eat a Quest bar and take a multivitamin before I go to the gym in the morning. After my morning workout, I drink a Legion whey protein shake with a banana. For lunch, I eat chicken with brown rice and bok choy. Before I go back to the gym, I'll have some rice cakes with a little bit of peanut butter. After cardio, I drink a shake made with amino acids. For dinner, I'll have more chicken, with sweet potatos and bok choy. Then I'll eat another protein bar or drink a Legion whey protein shake. I also eat a slow-digesting protein — usually Greek yogurt — right before bed (and sometimes in bed) to stop my body from going into starvation mode while I sleep so my body doesn't start breaking down my muscles to fuel basic functions.” Overall her diet is “very repetitive,” she admits. “I follow a Legion Athletics meal plan that's customized to make sure I eat the right amount of fat, protein, carbs for my body type.”