WBFF Pro Laura Van Salazar in Workout Gear Shares Glues and Legs Routine

WBFF Pro Laura Van Salazar is known for her dedication to fitness and inspiring her followers with effective workout routines. Whether it's through her high-intensity interval training (HIIT) or her glutes and legs-focused exercises, Laura's approach is all about efficiency and results. From sipping green juice to staying active outdoors, she shares practical tips to help you stay fit, healthy, and motivated. Here's a look at some of her favorite routines and wellness habits to keep you moving forward.

1. She Does HIIT

Laura is a big fan of HIIT (High-Intensity Interval Training) for its efficiency and effectiveness. "In just 10-20 minutes, you can boost your metabolism, improve endurance, and keep burning fat even after you’re done," she shares. Laura encourages everyone to maximize their time with short, intense bursts of activity to see faster results.

2. She Drinks Green Juice

"I just got back from doing fasted cardio on the beach," Laura says as she enjoys her morning green juice. She explains the many benefits of this detox drink: it eliminates toxins, hydrates the body after a night of fasting, improves digestion, boosts energy, supports weight loss, and enhances skin health. Laura recommends adding this juice to your morning routine to kickstart your day.

3. She Stays Active Constantly

For Laura, staying physically active is essential for both mental and physical well-being. "When we move, whether it's running, practicing yoga, lifting weights, or dancing, we are not only exercising the body but also connecting with the earth and with ourselves." Laura emphasizes that constant activity helps clear the mind, reduces stress, and even sparks creativity, making movement a form of active meditation.

4. She Gets Some Sun

Laura loves soaking up the sun and its vitamin D benefits. She teases her followers, "If this post gets 10,000 likes, I'll share a glutes workout on the beach!" This post shows her playful side while reminding her fans of the importance of sunlight for overall health.

5. She Works Her Glutes and Legs

Laura keeps her promise with a glutes and legs workout routine. Her go-to exercises include squats, lunges, and deadlifts. She recommends 15-20 reps for each movement, repeated 3-4 times. This challenging routine will help sculpt and strengthen your lower body for noticeable results.

Wearing a gray tye-dye sports bra and matching tight shorts, Jenna de Leó shows how she gets her perfect body. The trainer and PRO bikini competitor, who has won three times, posts regular workout videos and reveals how she gets so toned. Known for her sculpted glutes, strong legs, and six-pack abs, the 33-year-old is one of the most sought-after fitness coaches and head trainer for reset app. Here's everything to know about her diet and fitness regime. Read on.

1. She Eats Protein to "Grow" Her "Booty"

To maintain a slim waist, but defined booty, de Leó eats protein. "Two things matter in regards to food when building your GLUTES," she wrote in an Instagram post.

1. "A protein-rich diet
2. A caloric surplus

Protein is directly correlated with muscle growth, and after all, your glutes are muscles." She added, "On the other hand, a caloric surplus of nutritiously dense foods will allow the food you eat to be converted to good mass! "All you ladies on the Booty Secrets program, try to incorporate some of these foods into your diet to maximize gains!"

2. She Does Circuit Training to Get Her Strong Legs

Getting a body like de Leó takes work, discipline, and commitment. In a recent post, she shared her leg routine and wrote, "I don’t know about you, but I absolutely LOVE leg day! Here is a great circuit to add to your routine. If you don’t have access to a gym then this minimal equipment Leg day is for you."

.Circuit One:

- 12 Dumbbell Seated Squat

X4

Circuit Two:

- 10 Calf Raise Squat

X4

Circuit Three:

- 12 Alternating Rear Lunge per side

- 12 Split Jump Squat per side

X4

Circuit Four:

- 12 Single Leg Deadlift

- 12 Weighted Single Leg Curl per side

X4

3. She Does Deep Squats

Another way she maintains a strong and beautiful lower body is by doing deep squats but admitted they're not easy. Wearing a light blue sports bra and brown shorts, de Leó posted a video showing the moves that help her deepen her squats and wrote, "Although it didn’t happen overnight, these are some of the stretches/moves that helped me. There are a few more that I also do, but I believe you guys can start with these and see how it goes." She added, "I must warn you though, it may leave you feeling sore for a little while, but your body will soon get used to it."

4. She Doesn't Skip Upper Body Workouts

De Leó is all about getting an effective workout with minimal equipment and shows how to get lean arms without just dumbbells. "My sisters, don’t skip your upper body workouts," she said, wearing a dark gray sports bra and blue hip-hugging shorts. "With just a pair of dumbbells, this arm-focused routine will leave you feeling strong and empowered. Save it for your next workout and give it a try!"

METHOD:👇🏾

Warm Up:

- 10 Banded Pull Apart X3

Circuit One:

- 10 Alternating Press per side

- 12 Kneeling Front Raise

X4

Circuit Two:

- 10 Reverse Grip Shoulder Press

- 10 Bent-Over Front Raise

X4

Circuit Three:

- 12 Tricep Kickback per side

- 5 Alternating Hammer Curl with hold per side

X3

She added, "If you liked this workout, hop inside the @reset.app to see more daily workouts and other structured training programs."

5. She Drinks Blueberry Protein Shakes

Protein is a vital part of everyone's diet. It serves several important roles like aiding in growth and development, repairing damaged cells, carrying oxygen through the body, is a great energy source, and more. To ensure she gets enough protein, de Leó has protein shakes. "Blended smoothies are excellent for quick protein, and this recipe will deliver something tasty and filling to sip on!" she wrote. "Don't forget the peanut butter, an essential ingredient! Swap for an alternate nut or seed butter if you have an allergy!"

Ingredients:

-Frozen Banana

-Blueberries

-Peanut Butter

-Honey

-L-Glutamine

-Vanilla Protein Powder

-Oat Milk

Michelle Lewin is showing off her legs and revealing the secret to how she got them. In a new social media post the fitness model and influencer flaunts her amazing body during a gym session. “I am often asked how to gain muscle mass in my legs and here is the answer,” she says, going on to reveal her secrets. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits – including how she got her strong legs.

1. From Model to Fitness Model

Michelle, who started out as a traditional model, found her way to fitness modeling. “I’ve been modelling for a few years, and a part of my job was to stay in shape. I loved it and it led me to became a total gym rat. After months of intense training the abs started to show and I was enjoying the fitness lifestyle. Suddenly the modeling requests were coming from Fitness Magazines and Supplement companies,” she told Simply Shredded. “A friend of mine told me to compete in the next NPC bikini competition so I gave it a shot. It was such a thrill to step on stage!”

2. Motivated By Veins

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Where does her motivation come from? “I would say the mirror. There’s nothing more motivating than when you find a new vein! Am I crazy? Probably, but it’s true! Progress is what motivates me to keep pushing harder and not give up. Also it’s extremely motivating to have so many female fans,” she told Simply Shredded.

3. Here Is Her Workout Routine

Monday: Back/Biceps

• Chin Ups (Wide Grip) 4×12
• Chin Ups (Normal Grip) 4×10
• Row Machine 4×12
• T-Bar Rows 4×12
• Dumbbell Curls 6×12
• EZ Bar Curls 4×12
• Straight Bar Cable Curls 4×12

Tuesday: Hamstrings/Calves

• Lying Leg Curls 4×12
• Seated Leg Curls 4×12
• Deadlifts 4×10-15
• Seated Calf Raises 8×20
• Standing Calf Raises (Smith Machine) 6×20

Wednesday: Triceps/Shoulders

• Standing Dumbbell Tricep Extensions 6×12
• Skull Crushers EZ Bar 4 X 12
• Rope Overhead Cable Extensions 4×12
• Military Press 4×10
• Dumbbell Shoulder Press 3×10
• Upright Rows with EZ Bar 4×12
• Side Lateral Raises 4×10

Thursday: Rest

• Off

Friday: Legs

• Lunges 4×12
• Good Mornings 6×20
• Leg Press (Single Leg) 4×15 (Each Leg)
• Squats 4×12

Saturday: Abs

• Hanging Knee Raises 4×12
• Crunches 4×20
• Crunch Machine 4×12
• Crunches On Ball 4×20

Sunday: Rest

• Off

4. Here Is What She Eats in a Day

Meal 1: Oatmeal with Big Blend from Betancourt Nutrition

Meal 2: Ham with Swedish Crackers (Wasa)

Meal 3: Chicken Breast with Brown Rice

Meal 4: Pork Chops with Salad

Meal 5: Beef with Asparagus & Spinach

Meal 6: Salmon with Broccoli

Meal 7: Casein Protein Shake (Before bed)

5. Cardio for Weight Loss

When Michelle is trying to “cut down” or lose weight she does lots of cardio. “I just love to sweat like a maniac. So what ever I feel like: Stair Master, Rollerblading around South Beach Miami or Spinning classes. I keep the intensity high and make sure that I am always pushing my hardest,” she said.

6. Here Is Her Leg Day Advice

In her latest post she offers the following advice on how to build leg muscle:

• Train heavy and with different techniques in all workouts.
• Meal planning, eating enough and knowing how to choose foods is the key.
• Maintaining discipline and consistency is the key to seeing long-term results.
• Have a Coach who motivates and pushes you
• Have adequate rest.
• Listen to your body and know what your limits are.
• Supplementation and hydration.