Cass Martin in Crop Top Shares Leg Day Routine 

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

Related: Fastest Way to Lose 30 Pounds, According to a TikTok Influencer

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.

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.”

Related: I’m a Dietitian and I Lost 100 Pounds With These Delicious Foods

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.

Do you want a Pilates body without having to pay hundreds of dollars a month at a studio? Sadielee Thomas is famous for sharing her totally doable at-home workouts on social media. As part of her “10-Day Pilates-Inspired Foam Roller Challenge,” the influencer and NASM Certified Personal Trainer recently unveiled a 10-minute pilates-style workout that you can do in the comfort of your own home, without a reformer. “This Pilates Reformer inspired full body workout will leave your body shaking in just 10 minutes!” she writes in the caption. Here is everything you need to know about how to do the workout.

Pilates-Style Workout

For her “Full Body Strength,” she recommends 45 seconds on 15 seconds off for 5 rounds with 30 seconds of rest between rounds. Here is the workout, which she demonstrates in the clips.

1. Kneeling quad stretch
2. Static single-leg lunge with chest opener
3. Side-lying leg swings
4. Windshield wipers on foam roller

Glute Workout

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Sadielee recently shared a glute workout, recommending 12 to 15 reps and 2 to 3 rounds “depending on your fitness level.”

1. Donkey kicks
2. Side-lying leg extensions
3. Standing glute kickback
4. Fire hydrants
5. Static glute bridge abductions

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Walking Workout

Sadielee enjoys walking on the treadmill and recently shared a 50-minute walking workout. “Experience the ultimate blend of speed, incline, and interval challenges,” she wrote in in the caption.

1. 5 min warm-up - 3.5 speed
2. 10 min steady pace - 4.0 speed
3. 7 min incline walk - 3.5 speed
4. 5 min moderate pace - 3.5 speed
5. 8 min interval walk - 3.0 ~ 3.5 speed
6. 10 min speed variation - 4.0 ~ 4.5 speed
7. 5 min cooldown 3.0 ~ 3.5 speed

Core Workout

If you want abs like Sadielee, try her core workout, which she recently shared via her Instagram. “This particular workout didn’t single-handedly transform my core. However, incorporating movements like these, along with a diet tailored to my goals, was pivotal in achieving core transformation post-pregnancy,” she wrote, recommending 12 to 15 reps and 2 to 3 rounds “depending on fitness level.”

1. Squat chops
2. Dumbbell windmills
3. Dumbbells around the world
4. Single-leg knee drive

Related: Brianna Joye in Exercise Set Reveals 3 Moves to Shape Your Arms and Waistline

Here Is What She Eats in a Day

Sadielee recently gave her followers a glimpse at her daily diet, which doesn’t involve any meal prep and enables her to hit her macros. “I need quick, efficient, and easy to grab, but I also want it to taste yummy. My goal with nutrition right now is to just hit about 1g of protein per lb of body weight!” she says. She starts with yogurt and a Fairlife protein chocolate milk. For lunch, she eats “adult Lunchables,” which she makes with sliced turkey, cheese, edamame, grapes, nuts, and healthy crackers. For dinner, she has Chicken Kofta with Tzatziki and lemon rice. She finishes her day off with dessert, a cashew butter dark chocolate bar, and a “sleepy girl mocktail” made with cherry juice and Poppi soda.

💪🔥Body Booster: If you want to get into shape without having to leave your home, find an online fitness trainer who regularly shares workouts on social media and start trying them out.

Grace Albin is sharing the workout responsible for her glutes. In a new workout video the fitness pro shows off her amazing body in a mint green workout look while demonstrating a simple but effective routine consisting of various glute bridges. The Body Network has the details on Grace’s glute workout and all the other lifestyle habits responsible for her toned physique.

Glute Bridge Workout

“Do each one 10 reps, squeeeze at the top. How many rounds did you complete? (Remember, one round is better than none!) #glutebridges,” she captioned the video, going onto demonstrate 10 glute bridge variations, including the OG, a single leg bridge, twist unders, tippy toes, heels, hold at the top, pulse at the top, froggers, legs extended, and knees crossed.

Related: I Lost 100 Pounds by Fasting and You Can Too

Pilates + Strength Training

Grace’s workout method is “a fusion of Pilates technique with traditional fitness,” she explains to Naluda. “So we use dumbbells and resistance bands and do squats and curls. But always with the underlying philosophy of posture strength, elegant movement, and muscle lengthening.”

Try Different Exercises Until You Find One You Love

What is Grace’s number one fitness tip? “Try a lot of different formats and you’ll find the one you love enough to stay motivated and keep going,” she told Naluda. “It might be something social and structured (and free) — like a running community training for a 10k that has each weekly jog planned out to the exact mile and meets at the same time every week. Or something flexible like joining a fancy studio that offers different modalities and allows you to toggle between yoga and boot camp. Keep experimenting and you’ll hit upon the fitness routine that matches your vibe and gets you coming back.”

Her Favorite Healthy and Cheat Foods

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Edamame is Grace’s go-to healthy food. “There are several bags of frozen edamame in my freezer at all times. It’s incredibly high in both protein and fiber. It’s quick and easy to fry or bake with a splash of olive oil, salt and pepper. You can also change the taste of it with any type of marinade or seasoning mix, so it never gets old,” she told Naluda. And her favorite cheat meal? “Deep-fried anything,” she said.

Related: 7 Rules to Losing a Lot of Weight Quickly

Walking

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Albin’s favorite form of cardio? Walking. The Mayo Clinic explains that regular brisk walking is a great exercise for helping you maintain a healthy weight and lose body fat, prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory and sleep, improve your balance and coordination, strengthen immune system, and reduce stress and tension.

💪🔥Body Booster: Try different fitness activities until you find one that you enjoy and keeps you motivated.