Torrie Wilson In Workout Gear Says “Go Extra Hard” For Arm Day

Wrestling star Torrie Wilson is letting fans see what a typical arm day workout looks like for the fighter. Wilson, 48, shared a video of herself wearing a one-piece black leotard, lifting weights, and using resistance bands and battle ropes at the gym. “Arm Day! Hit those biceps extra today because I haven’t lately. Just gotta show the best we can each day and go extra hard when the urge hits 💪🏽,” she captioned the post. Here’s how Wilson stays fit, happy, and ready for anything.

1. She Lifts, Obviously

Wilson cannot say enough about the importance of lifting weights. “People always say diet is the number one factor and while I think it’s obviously important, my number one tip is to LIFT WEIGHTS,” she told Women Fitness. “We naturally lose muscle as we age and it’s important to work hard at keeping it. As we age, just being thin can make us look older. Full muscles keep you looking younger and burn more calories all day long. Don’t be afraid of lifting heavy either.”

2. 20 Minutes Minimum

Wilson works out for a minimum of 20 minutes on days she is struggling. “I feel my happiest and most energetic when I get my workouts in,” she told Strong Fitness. “I’m not always super motivated to work out, but the mental benefits I get from my daily workouts are usually enough to get me there. I’ve realized that it’s the days when my motivation is lowest that I need it the most for my head.”

3. Simple Beauty Routine

Wilson prefers a more lowkey beauty look these days. “I always shower after a workout but wash my hair every other day,” she told Women Fitness. “I like to keep my routine simple and short. I use charcoal soap on my face and have found that it helps keep breakouts at bay after sweaty workouts. I love makeup and have a ton of it but most days end up only wearing Laura Mercier tinted moisturizer, bronzer and concealer. Eyelash extensions have become an obsession lately because they are so easy and less makeup feels required.”

4. Meditation and Nature

Wilson loves to go out and feel the grass under her feet. “Meditation has been a huge part of my life over the last five years,” she told Strong Fitness. “I can’t say I’m super diligent every day, but making it a part of my week has been life-changing for me. Another big focus goes into consciously having a positive outlook and finding gratitude for the silly things, especially as the outside world feels more chaotic.”

5. Strength and Confidence

Wilson is passionate about helping other people feel strong and confident. “Fitness has always been a huge passion,” she told Women Fitness. “I was doing fitness magazines long before wrestling. I also have a huge desire to help others feel CONFIDENT and strong in their own skin. If I can help others feel more confident and healthy I can’t think of anything more cool. I literally sob reading letters from people after I have helped them lose weight and it brings me so much joy.”

Andrea Shaw is tackling leg day – in her workout gear. In a new social media post the bodybuilder shows off her amazing figure and impressive strength during an intense workout session at the gym. “Another leg day in the books. Having specific glute and hamstring focused days is something new for me as of this past prep but I’m enjoying it,” she captioned the Instagram clip. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Her “Life Is Bodybuilding”

Andrea devotes herself to staying in shape. “There is a lot that goes into it,” she told BarBend. “My life is bodybuilding — almost exclusively for three months out of the year. I have to give it my best.”

2. She Trains Every Day

“I train every single day,” she said. “The goal is to work out seven days a week and to train each body part twice a week. The average person training is hitting a body part once a week. So, after four weeks, they’ve only trained that body part four times. If I train everything twice a week, I’ve hit that body part eight times in that same four weeks.”

3. Back Day Workout

On back day she focuses on her lower back, lats, and traps, while indirectly working her biceps. She does 10 exercises performing sets at a fast pace.

• Rack Pull: 5 x 8-12
• Pendlay Row: 4 x 8-10
• Barbell Shrug: 4 x 8-12
• Barbell Upright Row: 4 x 8-12
• Bent-Over Barbell Shrug: 4 x 8-12
• Wide-Grip Pull-up: 2 x 6
• Narrow-Grip Pull-up: 2 x 6
• Bent-Over Straight Arm Pulldown: 4 x 12
• Wide-Grip Pulldown: 4 x 12
• Face Pull: 4 x 12

4. Chest and Glute Day Workout

Shaw does two chest-specific moves on these days, including the side-by-side chest press. She also does glute bridges into the workout with dumbbells and five sets of farmer’s carry.

• Flat Dumbbell Bench Press: 6 x 8-12
• Side-by-Side Chest Press: 6 x 8-12
• Glute Bridge: 5 x 8-12
• Farmer’s Carry with Dumbbells: 5 sets

5. Leg Day Workout

On leg day Andrea starts with warmups and then moves onto doing 25 total sets of a chosen exercise.For example, she might go on the leg curl machine, select a weight, and perform a single rep each, rest a minute, then do two reps with the same weight, followed by three, and on and on until 25 reps. She ends up doing 325 reps. “When I finish that, my legs are humming,” she joked.

Heidi Worrell-Osbourne is a highly successful bodybuilder who has competed in the IFBB. She regularly shares her workouts on Instagram, and recently posted a video of her tricep day, where she is seen doing pulldowns with a bar. Along with showcasing her strength training, Osbourne stays motivated and encourages her followers to embrace their personal gifts and live life with purpose. She also incorporates boxing and RDLs (Romanian deadlifts) into her routines, focusing on building strength and maintaining a balanced, healthy lifestyle. Osbourne's dedication to fitness is a key part of her success, and she continually shares her journey to inspire others.

1. She Strength Trains

Osborne does a lot of strength training to keep herself in shape. She is seen doing them in her recent Instagram post. Strength training has a lot of benefits. The Mayo Clinic states, “Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories. 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.”

2. She Works Her Triceps

Heidi Worrell-Osborne/Instagram

Osbourne is seen doing tricep workouts in her Instagram video. ACE Fitness states that having strong triceps is important. “The triceps brachii, along with the biceps brachii, are responsible for the most powerful forearm movements. The triceps is a three-headed structure and is the only muscle located on the posterior upper arm. The three heads include the long head, the lateral head and the medial head. The three heads originate at different locations, but attach to the olecranon process of the ulna by a single, common tendon.”

3. She Boxes

Osbourne is seen boxing in this Instagram video. According to The Cleveland Clinic, boxing has a lot of benefits. “Regular physical activity, including boxing, can lower your blood pressure, your cholesterol and your risk of heart disease. When you’re boxing, you’re likely to exert moderate- to vigorous-intensity effort. Moderate intensity means you’re at about 50% of your maximum level of exertion. With vigorous exercise, your intensity is 70% to 80%. Want to track your activity levels? Consider purchasing a heart rate monitor.”

4. She’s Motivated

Osbourne makes sure to stay motivated to workout. She talked about this in the caption of this Instagram video. “Building arms of steel... remember your life was created for you it's up to you to make it great...each one of us has a great gifts its up to us to be present in our own lives super hugs and strength to all🤗⚔️💪⚔️🤗 P.S.. don't forget to check my profile so that you can use awesome codes for awesome discounts!!!❤️💯❤️”

5. She Does RDLs

Osbourne is seen doing RDLs in this Instagram video. ACE Fitness states that the exercise has a lot of benefits. “The Romanian deadlift (RDL) is a traditional barbell lift used to develop the strength of the posterior chain muscles, including the erector spinae, gluteus maximus, hamstrings and adductors. When done correctly, the RDL is an effective exercise that helps strengthen both the core and the lower body with one move. Unlike the traditional barbell deadlift and other quad-dominant exercises such as leg presses, which place significant loads on the anterior portion of the knees, the RDL focuses most of the physical work on the muscles responsible for extending the hip and the knee from the posterior.”

Amanda Lawrence, a powerhouse in the powerlifting world, keeps her followers motivated with intense training updates on Instagram. Recently, she posted videos of herself bench pressing and deadlifting, captioned, “Happy Saturday! We still out here training hard 💪🏼 12 weeks until @sbdsheffield 👀.” With her unwavering commitment, Lawrence demonstrates the grit and preparation required for competitive lifting.

1. She Lifts Weights

Weightlifting is the main way Lawrence stays in shape. ACE Fitness states that lifting weights has a lot of benefits. “Lifting heavy weights elevates levels of anabolic hormones—specifically testosterone, growth hormone and insulin-like growth factor (IGF-1)—which are used to repair muscle fibers damaged during exercise. This helps the muscle fibers to become thicker and capable of generating higher levels of force.”

2. She Does Squats

Lawrence is seen doing squats in this Instagram video. Squats are a great exercise to do. Allina Health reports, “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.”

3. She Works With A Coach

Lawrence shared her training secrets with Muscle & Fitness. She says that she works with a coach to help her train correctly. “I was training with straps all the time and with non-calibrated plates, on incorrect bench heights. It made things hard when you actually had to train on standard equipment on game day. I had a lot of changes I wanted to make from the Grand Prix in March of this year to Worlds. I hired a new coach, Joey Flexx, and he changed everything for me. I purchased calibrated plates, got a rack and everything, and started training on the correct equipment. Now, I have a different perspective on what I can improve upon.”

4. She Eats A Lot Of Protein

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Lawrence shared her typical diet with Muscle & Fitness. She says that she eats a lot of protein. “I eat the same things a lot, over and over. That’s just what works for me. I like a high protein diet—at least one gram per pound of body weight—because you need that just to perform and fuel. I go a little bit lower carbs, but make sure I get enough to fuel my performance. I follow a Renaissance Periodization diet, and they have an app you can use to track macronutrients in a plan that’s customized to your goals. It has set food choices that you can pick from. For example, if you need to get 30 grams of protein in and you want to eat specific foods, the app will tell you exactly how much to eat of specific foods to hit the nutritional value of 30 grams, or whatever fits your needs.”

5. She Protects Her Muscles

Lawrence makes sure to protect her muscles from injury. She shared how she does so with Muscle & Fitness. “I know my body’s limits, and I’ll purposefully not go through with a rep if something feels funny. Of course, I always have spotters, but knowing my limits has allowed me to continually push weight faster than others without getting injured. Before a lift, I’ll stretch a lot, use rollers, and do hip circles to loosen up my hips for both squats and deadlifts. I don’t do a ton of post-lift stretching, but I use recovery creams and make sure to eat a healthy diet. When it comes down to it, if you’re going to get injured, you’re going to get injured. There’s no way to prevent it, but just don’t be stupid and know when to stop.”

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.”