Bianca Belair is the self-proclaimed “EST” of World Wrestling Entertainment (WWE). With her athletic and professional wrestling accomplishments, it’s tough to deny that she is one the strongest, fastest, and toughest superstars on the grappling circuit. Belair ran track at age five and became a lifelong athlete, excelling in basketball, soccer, cheerleading, CrossFit, and powerlifting.
At age 33, the girl from Knoxville, TN, is the WWE Raw Women’s Champion. Pro wrestling fans adore her for her insane strength — she even throws the male superstars around like ragdolls — and her tenacity to push her limits. In Episode 109 of fellow pro wrestler Sheamus’s YouTube show “Celtic Warrior Workouts,” Belair shared a lower body workout that almost got the fighting Irishman to tap out.
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Filmed on location at the Dirty Gym in Dayton, OH, Belair shares she is currently training for an undisclosed fitness competition while staying ready to defend her WWE Raw Women’s Championship. The lady with the iconic ponytail explains her love to get outside her comfort zone and set new goals in the gym.
The following workout is a demanding one, but as the WWE duo explains, it can be scaled up or down depending on fitness level:
EST: Lower Body Workout
The Finisher – One-Round Circuit:
Below is the workout breakdown:
Bar Reverse Lunges
Belair shares that single-leg work is a great way to target the glutes. Adding unilateral exercises to the standard bilateral workout plan can complement building strength and balance. “Going to keep the core engaged,” explains the female powerhouse.
Put the bar on the back. Step back and stay on our heel and explode up and come back. We’ll do 10 on each leg.
The champ assigns four sets: 10 reps, 10 reps, 15 reps, and eight reps, with 60 seconds of rest between sets. While demonstrating the move, Belair stays on the heel of her front foot. She then steps back with the rear leg, lowers the knee, trying to ensure that it doesn’t quite touch the floor, and then raises back up. “It’s already burning,” laughs Belair while still on her first set. “You should feel it right in your glute.”
When lowering, go down as far as is comfortable. Sheamus attempted the move, explaining that pressing down on his front heel was a game-changer for him. It allows more flexibility while maintaining stability. “I can’t feel my arse,” jokes Sheamus. “Now I know why you do eight on the last set!”
Bar Side Lunges
Four sets of the rep scheme: 10, 10, 15, and eight. “I’m going to go down and wait because I struggle with these,” admits Belair. “You have to have a lot of flexibility to lean to one side.” The champ demonstrates that while performing the lunge, sit back as low as possible without leaning forward. Once seated, Belair does not overexert herself to avoid strain or injury.
No ego lifting. It’s all about the movement, it’s all about the reps, it’s about having the correct form.
The tough girl from Tennessee shares that not lunging out too wide is a great adaptation to prevent leaning too forward while improving technique. She ensures her front knee faces forward at all times. “These are hard,” says Sheamus. “They’re so good for you, but they feel so bad,” empathizes Belair.
[Related: Pro Wrestler Matt Cardona Talks Gym Bag Essentials, Chest Workouts, and Staying in Shape on the Road]
Donkey Kicks & Dumbbell Side Lunges
“You are really just kicking back, like a donkey,” explains Belair. “And you’ll feel the squeeze in the butt, and you’ll feel the squeeze in the hamstring.” Four sets of 10 on each leg, with 30-seconds rest between sets. The champ jokes that an excellent cue to achieve maximum extension is to pretend that a rival is behind you, such as her current challenger, Bayley. Donkey kicks require no equipment, making them a great exercise that can be performed anywhere.
The dumbbell allows you to get a little bit deeper. Try to touch that dumbbell as close as you can to the foot. Keep your shoulders back.
The mobility for these should feel appropriate, as the previous lunges are a good primer. They perform four sets of 10 reps on each side.
After heading outside, Sheamus places his 267-pound frame onto the sled as the two take turns propelling it forward. A stair run, 10 kettlebell swings, partnered ball throws and catches, and a second partner sled push follow. Belair proved that she trains just as hard outside the ring as she does inside to remain champion. She took no time at all to move Sheamus forward on the sled.
With the workout complete, all that’s left is to do is inspire the viewers:
“Everybody has the EST within themselves. You find the EST, and you hold on tight, so you can be the strongest, fastest, roughest, toughest, quickest, greatest, best, and smartest. Whatever it is that you want to be, everybody’s on their own journey. The most important part is starting. Start, start, start. Once you start, the hard part is over with, alright?”
Featured image: @biancabelairwwe on Instagram