Mariza Villarreal is a top Fitness Model & NPC Bikini Competitor and ODDO’s angel. Mariza also recently competed in the 2014 Jon Lindsay MuscleContest Bikini Competition! She won the Masters 35+ A Class & also won the Masters Overall Title!
Mariza is sponsored by PrimeNutra & Divine Nutrition. She has a huge following on her social media accounts including over 540,000 fans on her instagram account and over 180,000 followers on her official twitter page. Mariza consistently posts up amazing training videos like the ones below, as well as motivational progress pics and other motivational fitness images.
Be sure to check out all of Mariza Villarreal’s social media below and follow her to gain a more in depth look into her training and lifestyle.
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Twitter: https://twitter.com/FitnessbyMariza
Mariza Villarreal Videos: The Best Instagram Training Vids Of This Fitness Model!
I got a full body in this morning I did kettle bell swings with a squat. Then I did 2 glute exercises and finished with core. I did 3 rounds of this and 50 min on the stairmill. If you want something bad enough you’ll make time for it.
This got taken down. Try again This is a great full body finisher! I’m using a 25 pound plate I begin with a squat for my legs, swing the plate in front for core and shoulders and then over my head and behind for triceps. Try and do 20 really concentrate on form with these. I do 3 sets My other exercise is posted on my other page with no ads or shouts
Plié Squats (inner thighs) Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent. Your toes should be facing out. Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise. Press mainly with the heel of the foot to bring the body back to the starting position while exhaling. Repeat for the recommended amount of repetitions. yes I lost balance in the beginning and almost fell
Cable squat variation Work that ass!! I do 3sets with 20reps squat with ass to ankles on this exercise.
Machine Flys 3sets 15-20reps Keep your grip loose and concentrate on squeezing those chesticles!I do high reps to define and tone my chest muscles.
I can get a great full body exercise in anytime with my@xbarfitness I told you I would share bi-weekly workouts with you so today I am demonstrating a back exercise and finishing with bicep curls. I did 3 sets and 20reps I also did squats with the bar to complete my workout.
Got up early today and strapped on my @bootybeltfor some inner and outer slimming action on my thighs. #NoGymNoProblem build a booty and slim my legs a from home with this! You can order yours from BootyBelt.com and follow them for updates!@bootybelt If you ordered one already tag me in your workout videos I would like to see how your liking them.
Bent over lateral raises using 10pound plates because all the dumbbells were taken. I do 3 sets and range between 18 and 12 reps
Back to 12 again. I’m feeling so tired. I was at 17 last week. Believe the struggle is real here LOL it’s Monday my chest day so I’m back at this! Push ups feet on an bench. This is an advanced technique. Yes I’m struggling but I’m showing you everyone struggles. Try your best and give it your all! I suggest you go to failure on this exercise rather than count reps
Jump squats I do these as part of a super set usually I do 3 sets with 3 exercises taking no breaks between exercises. Repost video from last year.
Working glutes! Side walk with a resistance band this really works your side glutes. I walked 10 steps to the left and 10 to the right. 3 sets let me know how you do.
Got my @Xbarfitness delivered this week and I’m excited to show it to you. I’ve been telling many of you about this fantastic at home workout equipment you can perform over 100 exercises for your whole body with this one bar! It come with resistance bands ranging 5 pounds to 19 pounds. If you travel a lot or your just looking for a small at home workout this is perfect.
Packing, kids, dogs I’m so busy today! But I dropped everything strapped on my @bootybelt and got on the floor to do some oblique twists. The booty belt works your legs, glutes and your abs ladies! The main difference with the @bootybelt with this exercise is you feel tension as your leg extends so your quads and glutes and working to push the band out. Your working obliques but because of the resistance bands strapped to my feet I am also incorporating lower body.
Round those glutes! Lean forward stay on the edge of the seat and squeeze the pads out. 3sets 50 reps
Front face super squats this is hands down my favorite piece of gym equipment! Really puts size on the glutes! 3-4sets 15 reps I go heavy.. Last 2 reps I’m almost in tears
Hi/low cable fly for chest. I did very low weight today and high reps.
3 great abdominal exercise you can do at home or in the gym. I do sets of 50 on the first 2 and hold my plank as long as possible. I do 3-4 rounds and I only do abs 2x a week. The first is bicycle crunches, regular crunches, and then plank last. I also suggest crunches on a ball if you need to substitute one of these.
Dumbell single leg split squat followed by a squat hold do these back to back. Instructions for SL split squat Preparation: Stand with dumbbells grasped to sides facing away from bench. Extend leg back and place top of foot on bench. Execution: Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.
Lateral lunges Starting Position Begin by standing with your feet shoulder width apart, hands on hips. Action INHALE: Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the right knee. Try to sit down with your butt, keeping your back as upright as possible. EXHALE: Push off and bring your right leg back to center to complete one rep. Finish all reps on this side, and repeat on left side to complete one set. Special Instructions Keep your weight on your heels and make sure your knees don’t go over the plane of your toes. Hold your arms out in front of you to help with balance. Muscles Worked: Quads, Glutes, Inner thigh
Sumo Squat Exercise Purpose: With it’s deep range of motion, this move tones thighs and butt muscles fast. Because of the large muscle groups involved, it also burns a great deal of calories. Exercises that target the glutes and quads, such as the one in this video, will help you firm up fast and can even serve to reduce cellulite if done regularly. Exercise Instructions: Stand with your feet 6-12 inches wider than your shoulders and point your toes outward at around a 45° angle. Keeping your weight in your heels, slowly lower your bodyweight down. Make sure that your knees do not go over your toes. Lower your hips until your thighs are at least parallel to the ground (or as close as you can get), then slowly return to a standing position.
Behind the neck lat pulldown Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso and head forward. Think of an imaginary line from the center of the bar down to the back of your neck. This is your starting position. As you breathe out, bring the bar down until it touches the back of your neck by drawing the shoulders and the upper arms down and back. After a second on the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement. Repeat this motion for the prescribed amount of repetitions. Caution: Performing this exercise can be hard on the rotator cuffs and if not properly executed can cause an injury to occur. Also, if you already have rotator cuff issues, I advise you to stick to the front pull-down version.
Legs and Glutes with Personal Trainer @artortiz3here I am doing a squat variation as part of a super set If your looking for a meal plan or a workout contact artortiz.com
Working shoulders in my @shredzarmy gear I love#ShredzArmy fat burners and creazine before my workouts. Here I am doing a modified overhead lateral raise. I love doing shoulders so this is a good variation. Give it a try next time you train I did 15 reps and 3 sets.
To answer the question “How do I grow a booty fast” there is no fast way just constant hard work, sweat and for me some crying lol. Stay consistent with your training. Cardio will help get rid of the fat on your back and thighs once u strip the fat you can use different exercises to mold and shape your booty. I have found through training with @artortiz3that variety with exercise is key. Constantly change your training up. I currently train glutes and legs 2-3x a week and do HIIT cardio on the stairmill twice a day 7 days a week. Keep in mind I’m a NPC competitor so this in my on season training not ment for everyone. The video is my top 4 exercises I recommend squats, lunges, deadlifts and front squats. Good luck!
“The Monster” Cable kickbacks today with Personal Trainer @artortiz3 here I am doing Barbell walking Lunges as part of a super set If your looking for a meal plan or a workout contact artortiz.com or@ArtOrtiz3 More videos posted on my video page
Assisted Dip To get into the starting position, hold your body at arm’s length with your arms nearly locked above the bars. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position. Repeat the movement for the prescribed amount of repetitions
Wide-Grip Lat Pulldown Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
“Worst Behavior” Legs and Glutes today with Personal Trainer @artortiz3 here I am doing Barbell walking Lunges as part of a super set
I started at 6 now I’m at 18 Believe the struggle is real here Push ups feet on an bench.
This is an advanced technique. Yes I’m struggling but I’m showing you everyone struggles. Try your best and give it your all! I suggest you go to failure on this exercise rather than count reps.
Legs and Glutes today with Personal Trainer@artortiz3 here I am doing 20 squats as part of a super set
Sissy Squats Legs and Glutes today with Personal Trainer @artortiz3 here I am doing 20 squats as part of a super set
#ShredzArmy @shredzarmy workout gear today! Standing cable bicep curls Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle. Slowly begin to bring the curl bar back to starting position as your breathe in. Repeat for the recommended amount of repetitions.
Yes @artortiz3 and myself are back at it again. Take a look at these dead lifts from a dead stop with a controlled stiff leg negative. This will really fire up those glutes and hamstrings! This was part of 1 hour training with little breaks this was a superset with 10 second breaks. If you need a meal plan or workout contact @ArtOrtiz3 he can help you. Online and personal training
Training Back tonight with personal trainer@artortiz3 15 reps each leg 3 sets If you need a workout or meal plan contact ArtOrtiz.com or on Instagram at @artortiz3 LAST DAY to sign up to ArtOrtiz Booty Challenge! Follow him to sigh up!More videos on @marizavillarreal_ and longer videos on my YouTube page link is in my bio.
Abs on a stability ball I usually do 3 sets of 50 from the previous post you can clearly see this is the easy version there is an advanced version.
One Arm Cable Row To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked. Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip. With your arm extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lat as you hold the bar in front of you. The right arm can be kept by the waist. This is the starting position of the exercise. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso). Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
Dumbbell curls Stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Then, inhale and slowly begin to lower the dumbbells back to the starting position. Repeat for the recommended amount of repetitions. More videos on @marizavillarreal_ and longer videos on my YouTube page link is in my bio.
Training Legs and Glutes today with personal trainer @artortiz3 Seated Pistol Squats 10 reps each leg 3 sets
Shoulder work last night doing a full body workout from @ArtOrtiz3 If you need a workout
Single arm dumbbell clean and press for questions on this exercise contact @ArtOrtiz3 this was part of a full body 50 min workout with no breaks.
Training Legs and Glutes today with personal trainer @artortiz3 Single leg plyo leg press machine. 10 reps each leg. 4 rounds no breaks.
Training Legs and Glutes today with personal trainer @artortiz3 Reverse Lunge into a step up 10 steps each leg 3 rounds no breaks.
Training with Personal Trainer @ArtOrtiz3 legs and glutes today. This was a hard one but somehow we found a way to have fun and laugh. Ohh and the point is that your hamstrings should be burning.
Cable tricep extension with Rope Exercise Instructions Set up for the cable tricep extension or pushdown with rope by attaching a rope to a high pulley and selecting the weight you want to use on the stack. Keep your back straight and lean forward very slightly, grabbing the rope with a neutral grip (palms facing each other) at shoulder width apart. Keep your upper arms straight and tucked in close to your body. Your forearms should be around parallel to the floor lifting the weight slightly off the stack. This is the starting position. Push the rope downward moving only at your elbows. Continue pushing until your arms are fully extended and each side of the rope is down beside your thighs. Pause for a moment and then slowly return the weight to the starting position. Repeat for desired reps.
Training with Personal Trainer @ArtOrtiz3 the other day Bent barbell row supersetted with upright rows from the floor Reps 15-15,12-12,10-10,8-8 with no break.
Assisted Dip To get into the starting position, hold your body at arm’s length with your arms nearly locked above the bars. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position. Repeat the movement for the prescribed amount of repetitions.
Attempting the Unassisted version of Dips but as you can see I can’t do them LOL I saw a lot of ppl commenting how surprised they were I was doing assisted but I’m not perfect you guys. I have strengths but I also have my weaknesses. Judge me whatever I can’t do them at this point in my fitness journey maybe down the road. Don’t be afraid to start somewhere everyone. Fitness is about progression and progress not perfection, be positive and don’t put others down.
Very serious here sorry it was the end of my workout Supersets and 10 second breaks. Personal trainer @artortiz3 wrote me a great workout for tonight. Seated leg curls and DeadLifts whew!!
Barbell DeadLift Stand in front of a loaded barbell. While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps. While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention. Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition. Perform the amount of repetitions prescribed in the program.
This is a full body finisher I grab a 25 pound plate I start at a squat lift up to do front laterals and then bring the weight back to do an overhead tricep extension. Try and do 25 of these at the end of your workouts.
Machine rear deltoid Flye 3sets 12-15reps I love training rear Delts and they need extra attention. Don’t neglect the rear Delt ppl! Let’s go!
More Legs and glutes this morning with personal trainer.
Legs and glutes this morning with personal trainer@artortiz3 box step ups with a barbell. I did 20 reps and immediately after did another glute-hamstring exercise.
Lateral Bounds (Plyo) 3sets of 20 bounds Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position. Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg. Immediately push off and extend, attempting to bound to the side as far as possible. Upon landing, immediately push off in the opposite direction, returning to your original start position. Continue back and forth for several repetitions.
View 1 this is called “Smith machine hip thrusts” my lower abs need work so I was told these may do the trick. This is a Dr. Jim Stoppani exercise you can look it up on YouTube. I have 25lbs on each side and a 10plate holding the hook back on the machine so it doesn’t get caught. Use the safety braces when doing these.
View 2 this is called “Smith machine hip thrusts” my lower abs need work so I was told these may do the trick. This is a Dr. Jim Stoppani exercise you can look it up on YouTube. I have 25lbs on each side and a 10plate holding the hook back on the machine so it doesn’t get caught. Use the safety braces when doing these. (Next time I’ll get my camera man to back up) Like I said Youtube this exercise b4 doing them. I did 3 sets of 25.