Tracee Ellis Ross in Two-Piece Workout Gear Shares Leg and Glutes Workout

Anita Herbert is working her glutes in her exercise gear. In a new social media post the fitness influencer and Hungarian model shows off her amazing body during an intense workout session, wearing shorts and a sports bra. “Your next GLUTE workout is sorted & it’s a tough one, so prepare your cheeks,” she writes, revealing the set. “Let’s get crush it!!” How does she approach diet, fitness, and self-care and what exercises does Anita do to build her backisde? Here is everything you need to know about her lifestyle habits.

1. Her Journey to the Gym

“About three years ago, my husband encouraged me to go to the gym for the very first time in my life. At that time, we started training together. It took some time, but he eventually turned me on to eating healthy and weightlifting. As I began to educate myself about clean eating and training, I became very interested in this new lifestyle. I loved the way training made me feel, and I also loved seeing how my body was changing day by day. People at the gym started to take notice of how my body was changing too, and they told me that I should compete in a show. At first, I thought it was silly to even consider competing, but then I decided that I should give it a try! Before I knew it, I had five NPC overall wins in a row, and now I’m an IFBB Pro. I just got invited to the Arnold Classic for the first time, and I’m going to be on the Olympia stage in September,” she told Simply Shredded.

2. Motivated by the Mirror

“My biggest motivation is the mirror. I like to see how my body changes on a daily basis. To me, there is nothing more exciting than discovering a new striation or a new vein popping out on my body!” she told Simply Shredded. “I’m sure some might say that I am crazy, but this has become a lifestyle to me, and I love it! Of course, I have to admit that I like to eat yummy food too, but for me feeling healthy and looking ‘fit’ is far more satisfying than eating a slice of pizza. My life is all about balance, and I can still have a slice of pizza every now and then if I want too, but it just doesn’t interest me as much as it used to.”

3. Switching Up Her Workouts

Anita mixes up her routine. “I switch up my training every once in a while, so it doesn’t get boring. I also like to do aerobic classes and outdoor boot camps too! And on Sunday which is my rest day, I still like to do some form of cardio,” she says.

4. Her Top 3 Exercises

Here are Anita’s top 3 exercises:

1. Squats: “Squats are great because my booty can never be big enough,” she says.
2. Hanging Leg Raises: “I love abs and hanging leg raises seem to work the best for me. Plus living in Miami, Florida, I always have to be bikini ready!” she jokes.
3. Lateral Raises: “I love training my shoulders with lateral raises because I love to feel the burn in my shoulders,” she explains.

5. Two Diets

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Anita has two diets that she stays “very consistent with,” she tells Simply Shredded. “One diet I use for my off season and the other diet I use for preparing for a competition. When I’m prepping for a competition, my diet is very strict. I consume six meals a day; I measure everything, and I absolutely have no cheats! My protein sources primarily come from chicken, fish and eggs. My carbs consist of oats, quinoa, brown rice and sweet potato. I also love all kinds of vegetables, and I incorporate them into my diet as well. During my prep, I also limit my sodium intake, and I drink one to two gallons of water per day. Off season my diet is more flexible, but I still try to eat five to six meals a day. But in off season, I am able to include one to two cheat meals a week.”

6. Here Is Her Glute Workout

Superset: 3 sets

• SM bench assisted kickbacks
• Hip banded good mornings
• BB sumo deadlift - 3 x 10

Superset: 3 sets of

• BB triple contraction hip thrust - 5 reps
• straight into BB deadstop hip thrust - AMRAP
• DB Bulgarian split squat - 10 each side

Side Booty Finisher: 2 sets of 15 each side

• Hip banded extra range clamshells

Kim French is revealing the workout behind her amazing glutes – in her workout gear. In a recent social media post the fitness influencer flaunts her famous behind in a two-piece exercise set during a sweat session at the gym. “Spicy glute focused leg day 🔥🌶That triset will make your buns NUMB 😵‍,” she writes in the caption of the series of Instagram clips. “Listen ladies, I cannot make you get up and get your workouts done every day, but I can help with exactly what to do to get the best possible results for your efforts!” What is the workout and how does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. She Started by Cutting Calories and Running

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Three months after having her second child, Kim decided it was time to get back into shape. She was 182 pounds, 40 pounds heavier than her pre-pregnancy weight and she was regularly, “binge eating just to get through the sleepless nights,” she told Women’s Health. “So I decided to cut calories and start running, which I had never done before. With my new routine, I started to see changes on the scale, but I felt miserable. I didn’t enjoy running very much, and I was starving all the time on my 1,200-calorie-a-day diet—but I thought ramping up my cardio and lowering my calories was the only way to lose weight. Plus, it was technically working.”

2. Her Husband Introduced Her to Strength Training

“When I hit 140 pounds, I was back to my more ideal weight, but was completely unhappy with the way I looked. I had lost a lot of body fat, but I was still wobbly—I was, as some people call it, ‘skinny fat.’ My husband, who works out religiously, convinced me to go to the gym with him. I had never been to a gym before in my life, but I agreed to go and just test a few of the weight machines. I was so nervous. I felt very intimidated and thought everyone was going to be looking at me, judging me for not knowing what I was doing,” she continued. “But when I got in there, I realized that everyone was doing their own thing and didn’t really take much notice of me. I tried a few machines and, to my surprise, liked it. I liked feeling sore, I wanted to tone up and get stronger, and I liked lifting more than I liked doing cardio—so I signed up and soon started going to the gym on my own.”

3. LISS Workouts

“In the beginning, I was following up my weight training with an hour of cardio. I wasn’t that strong and didn’t know exactly what I was doing, so I would just do the exercises on low weight and practice my form. After learning more about technique, I started doing just 30 minutes of LISS (low-intensity steady state) cardio after lifting weights,” she continued. “I liked doing cardio after my weights so I could use up the energy from my pre-workout meal on lifting, and then burn off the rest during a cardio portion. I usually started with heavy compound exercises such as squats, deadlifts, and hip thrusts, and then moved on to isolation exercises. I put a lot of focus and effort into my glutes, cranking out exercises like squats, deadlifts, glute bridges, hip thrusts, and using the hip-abduction machine. But I'd also deliberately mix up every single session to keep my muscles shocked and growing. After a few months of training I started to see noticeable differences in my muscles as they began to grow and tighten. My workouts now: Tuesday is legs/glutes, Wednesday is back/arms, Thursday is legs/glutes and Friday is shoulders. Sometimes this changes depending on my kids’ schedules, but that’s my usual routine.”

4. Amping Up Her Caloric Intake

She also started eating more. “One of the biggest factors contributing to my success was ditching my 1,200-calorie diet. It was a struggle to get my head around eating all those extra calories since I didn’t want to put weight back on, but I just had to trust the process and forget about the scales. I discovered that the more food I fed my body, the more the muscles would grow, so I kept upping my calorie and protein intake until I was consuming 2,000 calories per day—and this is when I started to see the real progress, especially in my glutes, the area I focused a lot of effort on,” she told Women’s Health. “One thing I wish I had known from the beginning is that weight lifting increases your metabolism, which burns body fat faster—I put myself through such a miserable time with undereating and doing hours of cardio and home HIIT workouts, when what I really needed to be doing was lifting.”

5. 2,000 Calories Per Day and Counting Macros

“Now, I still eat 2,000 calories per day over five smaller meals. I eat every three hours starting at 9 a.m. and make sure each meal contains a ton of protein, adding up to at least 150 grams a day to help my muscles repair and build. I track my macros to make sure I am getting the right amount of protein, but I am not too strict about it. If I am hungry and I want a snack, then I have one. I listen to what my body needs, and what it wants—there aren’t any foods I will never eat. On the weekends, I allow myself treats; if I want chocolate then I will eat it, but I just try not to binge, and instead indulge in moderation,” she says.

6. Her Glute Workout

“Are you ready to bake those cakes?” she asks in her recent post, revealing her go-to exercises for glutes:

• DB Deficit Static Lunges - 12 reps per leg x 3. “Adding the deficit creates more ROM,” she says.
• Barbell Sumo Deadlifts - 10 reps x 4
• Triset x 3

~ Banded DB Hip Thrusts x 10 reps

~ Banded DB 1/2 rep Hip Thrusts x 10 reps

~ Banded Abductions x 50 reps

• Smith Sumo Squats - 8 reps x 3
• Landmine Squat into RDL - 8 reps x 3. “Notice how I’m not fully extending up and keeping constant tension in my glutes,” she says.
• Single Leg Leg Press - 10 reps per leg x 2

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.

Ashleigh Jordan, a popular fitness influencer, inspires her audience with her effective workouts and dedication to a healthy lifestyle. With her focus on glute and lower body exercises, Jordan encourages her followers to stay consistent and push their limits. In a recent Instagram post, she shared her go-to glute workouts, which include a variety of abductor exercises, kickbacks, and lunges. She captioned the post, “-lying cable abduction - 3x15 each side -alternating side lunge - 3x10 -seated abduction - 3x10 -cable abduction - 3x10 each leg.” Here’s a deeper dive into how Ashleigh keeps herself strong and motivated.

1. She Does Abductors

Jordan is seen doing three different abductor exercises in her Instagram post, including a standing one. According to The Mayo Clinic, this exercise has a lot of benefits. “The standing hip abduction is an exercise you can do with resistance tubing to work the hip muscles. Specifically, the standing hip abduction targets the hip abductor muscles, which are located here, on the outside of the hips. This exercise helps promote strength and stability in the hip muscles when walking or running.”

2. She Does Lunges

Ashleigh Jordan/Instagram

Jordan is seen doing side lunges in her Instagram post. Lunges have a lot of benefits. The Mayo Clinic states, “The lunge is a body resistance exercise that works the leg muscles. Specifically, the lunge targets the quadriceps and the hamstring muscles in the thigh, the gluteal muscles in the buttock, and to a lesser extent, the lower leg muscles. The lunge is a great conditioning exercise for many sports, especially those that involve lunging movements, such as tennis, basketball or soccer.”

3. She Does Squats

Jordan shared some more lower body workouts in this Instagram post. One exercise she is seen doing in it is squats. Jordan captioned the post, “Let’s train lower body! 😌” ACE Fitness states that squats have a lot of health benefits. “Love them or hate them, squats can work wonders for your strength, flexibility, physique and power. This multijoint movement engages the glutes, hamstrings, quad, back and core, making it a great total-body exercise.”

4. She Works Her Upper Body

Jordan shared this post on Instagram of herself doing different upper body workouts. She captioned it, “Let’s train upper body 😌💪🏼Had a crazy busy day with only 30 minutes to get a workout in, so we got er’ done 👏🏼 but honestly, despite the short timeframe these movements felt so good 😮‍💨! Or maybe it’s just the new fit hehe 🤭Give these exercises a try on your next upper body day! 🤎🍂 Bicep curl/shoulder press - 4x10 🍂 Single arm triceps extension - 3x10 each arm 🍂 Overhead triceps extension - 4x10 🍂 Bicep curl variation - 3x10.”

5. She Works Her Abs

Jordan makes sure to do a lot of ab workouts. She shared some of her favorites in this Instagram post. Jordan captioned it, “Train abs with me! 😌Finished off todays lift with these ab exercises and oufff it was killer 😮‍💨 I love when I can incorporate weights or other accessories into the movement, it gives it an extra burn 🔥! Give these a try and let me know what you think! 💪🏼 ❤️‍🔥 standing side crunch variation - 3x20 ❤️‍🔥 weighted alternating leg raises - 3x20 ❤️‍🔥 step up/knee to elbow - 3x15 ❤️‍🔥 dead bug variation - 3x10.”