Alexia Clark in Crop Top Reveals Top “Booty” Bodyweight Exercises with the Most “Burn”

Alex Rice is on fire in her latest workout video. In a new social media post the certified personal trainer and fitness influencer, who boasts over 1.1 million Instagram followers, shows off her enviable figure – including her rock hard abs – in a sports bra and leggings while executing an upper body workout. “You go girl! Hit those spicy spots. Keep rocking it! 🔥” commented Alexia Clark. “Those chest press dumbbells are as big as you are!! 😍” added Olivia Ostrom. Here is everything you need to know about her routine and all of her other health and fitness habits.

She Warms Up

“Let’s warm up for leg day 🔥 your body will thank you!!” she captioned a post. “Most people know they should warm up, but don’t always know where to begin! I got youuu 🫡 you don’t have to do this exact routine, but I’m hoping it will give you some ideas for your warm up. She explained that her “warm up is usually circuit style” and that she does 2 to 3 rounds “about 10 reps each side.”

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She Eats Overnight Oats

Alex recently shared her recipe for peanut butter and jelly overnight oats.

Ingredients:

• 1/2 cup Old fashioned Oats
• 1/2 Milk of choice (I start with a 1/2 cup and add more if/when needed)
• 1 scoop @youcanbeam vanilla soft serve protein powder
• 1 tablespoon Chia seeds
• 1 tablespoon Honey
• 1 tablespoon PB
• 1 tablespoon your choice of jelly
• Topping: chopped strawberries

Directions:

• Add milk, chia seeds, honey and stir to combine
• Stir in your protein powder and oats
• Add your PB& J and swirl it in (don’t mix it in completely- the goal is to have swirls of pb&j throughout)
• Store in fridge in an air right container overnight or at least 3 hours
• Add your toppings when you’re ready to eat 🍓

She Isn’t Afraid of “Putting on too Much Muscle”

Alex is not afraid of “putting on too much muscle” by lifting weights. “Workout however you want to, I stand by that!!! But to answer your question, no I’m not worried about putting on too much muscle, thank you! Plus, I wish putting on muscle was that easy,” she says in a post.

She Started Her Journey with “Cardio and Abs”

Alex recommends starting small before working your way up to heavy weights. “I feel my strongest when I’m lowering my barbell to the ground or holding 45lb plates in each hand 😅but I did start at the gym doing cardio and abs. Eventually made my way to lifting and never looked back!!” she captioned a post.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

She Doesn’t Rush Through Her Workouts

Alex recommends taking your time when working out. “Take your workouts to the next level 😮‍💨 It’s easy to rush through a workout, but keep things controlled! Don’t let yourself go on autopilot when you’re lifting. Focus on that mind to muscle connection!” she wrote in a post, adding that you should not give up and instead, “push for that extra 1 or 2 reps,” and “do the exercises that are hard for you. It’s ok to fail, but how will you progress if you don’t keep trying!” she says.

Related: #1 Trick to Feel Full, Energized and Satisfied While Eating Food You Love, According to Nutritionist

Here Is Her Upper Body Workout

In her recent post, Alex shares an upper body workout. “We’re focusing on boulder shoulders, chest, and triceps! You can do this one at the gym or at home, let’s gooooo,” she writes in the caption.

FULL WORKOUT:

• 1a. Push Ups 4 sets | 10-12 reps *last set to failure*
• 2a. DB Seated Shoulder Press 3 sets | 6-8 reps
• 3a. Alt. Chest Press 3 sets | 8-10 (each) reps
• 4a. OH single arm Tricep Extensions 3 sets | 10-12 reps

FINISHER:

• 5a. Plate Twists 3 sets | 30 sec
• 5b. ISO Hold Shoulder Press 3 sets | 30 sec

💪🔥Body Booster: Don’t race through your workouts. Going slow and focusing on form can be just as effective – if not more – than going at a faster pace.

Cass Martin is sharing the workout responsible for her legs. In a new social media post the fitness trainer and influencer shows off her amazing body – including her flat abs – in a crop top. “Here’s a great leg day routine!💗” she captioned the post. “Strong is sexy,” she captioned the post. “Fitness Queen,” added another. How does the exercise guru approach diet and fitness? The Body Network rounded up some of her healthy habits.

Leg Day Routine

Cass shared her leg day routine with her followers:

Pendulum Squats 4 X 10,8,8,6 Reps

Hip/Hack Sled Squat 3 X 10,8,8, Reps

Leg Extensions 4 X 12,12,10,8 Reps

BB RDLS 4 X 10,10,8,8 Reps

Lying Leg Curls 3 X 15,12,10 Reps

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She Mixes Training Styles

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“I have found the best results by incorporating a mixture of different training styles. My goal was always to build muscle and be lean, but once I started training, I realized I enjoyed pushing myself to lift heavy weights,” Cass told NOCCO. “I have used a method that is a traditional bodybuilding style mixed with powerlifting elements. I have always stuck to ‘old school’ movements such as T-Bar rows, squats, bent over rows, bench press, deadlifts, etc. I have always combined higher rep schemes for size with really low rep schemes for certain movements to build strength.”

She Loves Training Her Back

Cass has a favorite part of her body to exercise. “I love training back. Mostly because there are so many different exercises to hit while you are trying to grow a complete back look. One of my favorite exercises for back is T-bar rows. It is not an exercise you see too many people doing anymore but it is always something I try to hit while training. I also really love the flat bench press. It is just a fun way to lift and try to get strong at!” she said.

Recovery

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After a workout, Cass prioritizes recovery. “First thing is making sure I get a post meal in to help repair the muscle breakdown. This is where I always add in BCAAs and hydration to make sure I am using everything to help my body repair itself from the workout,” she said.

Related: Emily Skye Flashes 6-Pack in Skirt and Top – Here’s How She Ate Her Way to Flat Abs

Cheat Meals

Cass is a fan of the occasional cheat meal. “My favorite cheat meal right now is probably ice cream. I love Ben & Jerry’s! Hamburgers are also something I could eat every day. I probably have a pint of ice cream once a month, lol, but what I have learned is that it's better to have a little unhealthy snack to curve your cravings rather than going out and splurging on something large. At my house, I always keep mini-sized chocolates or candies around, so that when I feel like I need something sweet, it's a small controlled amount rather than a full size,” she told GoGirlMgz.

💪🔥Body Booster: Giving your body the tools to repair – including hydration and a post-workout meal – will help keep you from feeling depleted.

Alexia Clark’s abs are on fire – and she is revealing a few of the ways that she achieves them. In a new workout video shared to social media, the trainer and influencer reveals her chiseled midsection during an ab workout, and reveals a few ab mistakes that people are making. “Do you feel like you haven’t made much progress with your core?” she captioned the Instagram post, adding “Here’s why your core routine is ineffective,” in the clip. Her followers went wild. “You are bad a$$ and look awesome!” commented one. “My girl kills it every time 🔥❤️,” added another. Here are a few of the mistakes you are making, according to Alexia, and a few additional tips she has for strengthening your midsection.

Mistake One: You Are Trying to Look Cool on Social Media

Alexia maintains that a lot of the ab workouts shared on social media were made for likes – not effectiveness. “The core routines you are choosing are just for ‘show’ on Instagram and really don’t do anything at all except look cool,” she writes.

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Mistake Two: You Aren’t Engaging Your Core

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A big part of any exercise is engaging the right muscles – especially the core. A big mistake is “you are neglecting engaging your core in EVERY EXERCISE,” says Alexia. “A lot of people don’t realize that every exercise is a core exercise. You HAVE to keep your core engaged. (Even during cardio).”

Mistake Three: Too Much Repetition

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Are you doing 100 crunches every day, but nothing else? According to Alexia, “doing the same thing over and over again,” is a huge mistake when it comes to your abs. “If your program has you doing a 30 second for 12 weeks your body is just learning to tolerate a 30 second plank. You have to introduce new challenges all the time,” she says.

Use a Bosu Ball

Alexia often uses a bosu ball for ab work. “If you don’t have a bosu ball you can do all of these on a mat! The bosu ball adds some extra stability challenge to mix things up!” she said in one of her ab workout videos.

Related: Erin Oprea Shows Off Tiny Waist and Reveals 9 Signs You Are Protein Deficient

Plank

Another favorite ab exercise of Alexia’s? Planking. She also does plank push ups, a fusion of the two effective exercises.

💪🔥Body Booster: A big part of any exercise is engaging the right muscles – especially the core. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Kayla Itsines is showing off her abs – in a crop top and tiny bike shorts. In a new social media post the fitness expert and influencer flaunts her washboard abs. “This week,” she captioned the series of Instagram snaps. “You look fit, healthy and happy!” commented one of her followers. “Looking beautiful girl,” added another. How does the famous Aussie maintain her fit physique – including her flat belly? The Body Network has the details on her ab workout and other lifestyle habits.

This Is Her Beginner Core Workout

Kayla recently shared her Beginner Core Workout, “a workout you can smash out anywhere, anytime!” she told her followers. In the clip she demonstrates the following exercises, recommending three rounds:

• Hover - 30 seconds
• Shoulder Tap - 30 seconds
• Deadbug - 30 seconds
• Ab Bikes - 30 seconds
• Abdominal Curl - 30 seconds
• Side Plank - 45 seconds

HIIT Workouts

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Most of Kayla’s workouts are HIIT focused, like her ​​High Intensity with Kayla Itsines program, which consists of short but effective workouts. “I designed High Intensity with Kayla to help women everywhere achieve their fitness goals in workouts that require minimal equipment and only 28 minutes of your time — I wanted my program to be FLEXIBLE for women who have busy lives,” she says on her website. She also swears by a training method called progressive overload. As you progress and your fitness improves, the workouts become more challenging so that you can continue to achieve results.

Related: #1 Key Mistake I Made Before I Lost 60 Pounds

No Crash Diets

"My diet hasn’t really changed much over the course of my career," she recently told Women’s Health, adding that she doesn't count calories, restrict herself, or follow a specific diet plan. “I do not recommend trying to follow ‘diet trends’ that you don't enjoy, I don't think that restricting what you eat is a sustainable way to live. Once I tried to cut down my carbs to support Tobi (he was on a diet for a bodybuilding competition) and... it did not end well lol. I was craving sugar and junk food that I never usually like to eat!!”⁣ she added in an Instagram post.

Mediterranean Style Eating

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Kayla abides by the Mediterranean diet, filling her plate with lots of fresh fruit and vegetables, meat, fish, pasta, olive oil, lemon juice, and oregano. "I grew up in a Greek family in which food is the most important thing in the whole world," she told Women’s Health. "As a rule, I don’t think about what I need to eliminate from my diet. Rather than cutting things out, I would add good things in."

Related: I’m a Health Coach and This is My Easy Meal Plan for the Whole Week

Carbohydrates

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“Complex carbs like wholemeal bread, brown rice, quinoa or wholemeal pasta can provide your body with great nutrients and keep you fuller for longer. So you need to find what works for YOU, but don't be afraid to include carbs as part of your diet!⁣” Kayla wrote on Instagram.

No Intermittent Fast

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"I usually wake up hungry, so the first thing I want to do is eat, not train," Kayla told Women’s Health. "I want to make sure that I have enough fuel in my body to be able to work out.⁣⁣" Her go-to breakfast? "It's probably going to sound disgusting," she said, revealing that she loves "two pieces of toast with olive oil, anchovies, tomato, and olives on them.”

Related: 5 Female Fitness Gurus Who Prove That Lifting Weights Doesn’t Make You “Big”

Cheating on the Weekend

"I go out for breakfast every Saturday morning with my family and I order this dish every. single. time,” she told Women’s Health. She also can’t say no to Greek cakes when she is visiting her grandparents. "I'll never say no to [that]," she said.