Analis Cruz combines high-volume resistance training with staying hydrated.
Analis Cruz stands out as one of the most influential fitness personalities in the world. A self-made success, she regularly shares her workout routines and lifestyle content across social media, inspiring millions to adopt a healthier way of life. As a proud Gymshark athlete, Cruz motivates her followers with her dedication to fitness and training. If you’re aiming to sculpt a strong, muscular physique like hers, keep reading to explore her journey, complete workout regimen, and nutritional philosophy.
| Full Name: Analis Cruz | ||
| Weight | Height | Date of Birth |
| 148-152 lbs (67-69 kg) | 5’5” (165.1 cm) | 03/19/1999 |
| Profession | Era | Nationally |
| Fitness Coach/Model/Gym Shark Athlete | 2019 Till Date | American |
Biography
Analis Cruz was born in Puerto Rico on March 19, 1999, and grew up in the Bronx, New York. She grew up in a Hispanic home, where she learned the true meaning of love, sacrifice, culture, and family. Cruz is a very popular social media influencer with a heavy presence on Instagram, YouTube, Facebook, and TikTok.
Fitness Inspiration
In June 2019, Analis Cruz took her inspiration from women who were fitness models and athletes. These women showed incredible transformations and fit bodies. During her teenage years, she began going to the gym with no prior knowledge of where to start, focusing on building muscle and improving her fitness. Cruz was also self-conscious and thought that when practicing, people would watch and judge her, so she gave up at first and stopped going.
A few years later, her perspective on life changed, and she decided to focus on herself. She persisted in her journey and began learning new things, and in the space of two years, she noticed a remarkable body transformation, which she credits to the woman she is today.
Currently, Cruz aims to assist as many people as possible who are seeking to enhance their well-being and achieve their fitness goals. She believes she is destined for a career in the fitness industry, and that it has helped shape her into a healthier lifestyle. Cruz is particular about working with women who want to transform their bodies and lead more nutritious lives.
Social Media Presence
Analis Cruz has active social media accounts that played a key role in propelling her fitness and health career. After undergoing her body transformation, she began posting her workout routines and healthy lifestyle on her social media platforms. This made her very famous, and she gradually built her following, ultimately securing deals with Gymshark, Bloom Nutrition, and numerous other well-known brands.
Currently, Analis Cruz has approximately 3.1 million followers on Instagram, 325,000 subscribers on her YouTube channel, and 3.8 million followers on TikTok. This places her among the top-most-followed fitness influencers. She regularly shares updates on her fitness and healthy lifestyle on these platforms.
Analis Cruz’s Training
Analis Cruz is passionate about her training and is dedicated to performing her training daily. She employs a six-day training split, with just one day of rest each week. When training, she uses a combination of bodyweight and resistance training routines to build strength and muscle.
Before starting her exercises, Cruz performs warm-ups, and in some cases, she does dynamic warm-ups, which are great for enhancing explosiveness. This study shows that doing dynamic warm-ups over static warm-ups for the lower body can help improve your vertical jump height and long jump length (1) (2).
She credits her training method to fitness models, fitness influencers, and female bodybuilders on social media. Cruz also varies her training methods every week. She includes various types of splits into her training, depending on her goals. Some of these splits include a full-body training split and a bro-split.
Here is how Analis Cruz does her weekly training:
Full-Body Workout
Before starting her full-body workouts, she stretches her body, using dead hangs with hip twists.
| Exercises | Sets | Reps |
| Pull-Ups/Assisted Pull-Ups | 4 | 8-10 |
| Back Squats | 4 | 10-12 |
| Kettlebell Lateral Lunges | 4 | 12 for each leg |
| Superset — Floor Chest Press with Leg Raises & Leg Raises + Dumbbell Toe Touches | 4 | 15 |
| Dumbbell Romanian Deadlifts + Bent-Over Rows | 4 | 10 |
| Straight-Arm Cable Pulldowns | 3 | 12 |
Leg Workout
| Exercises | Sets | Reps |
| Back Squats | 3 | 5 |
| Back Squats with Moderate Weights | 2 | 7 |
| Hip Thrusts | 3 | 12 |
| Bulgarian Split Squats | 4 | 12 |
| Drop Set — Single Leg Press | 3 | 6, 8, 10, 12 |
| Heel Elevated Goblet Squats | 4 | 15 |
| Drop Set — Quad Extensions with Isometric Holds | 4 | 6, 8, 10, 12 |
| Calf Raises | 4 | 12-15 |
Shoulder Workout
Before starting her shoulder routine, she does some banded dynamic shoulder stretches.
| Exercises | Sets | Reps |
| Drop Set — Dumbbell Shoulder Presses | 4 | 10, 8, 6 |
| Drop Set — Dumbbell Shoulder Presses with Moderate Weights | 1 | 8-10 |
| Single-Arm Lateral Raises with Eccentric Holds | 4 | 12 |
| Upright Rows | 4 | 10 |
| Drop Set — Single-Arm Cable Front Raises | 4 | 12, 6-8 till failure |
| Bent-Over Rear Delt Flyes | 4 | 15 |
| Cable Leaning Lateral Raises | 4 | 10 |
Back & Biceps Workout
Warm-up: Banded dynamic shoulder stretches.
| Exercises | Sets | Reps |
| Pull-Ups/Assisted Pull-Ups | 4 | 8-10 |
| Bent-Over Row (Progressive Overload) | 3 | 10, 8, 8 |
| Machine Chest-Supported Rows | 4 | 12 |
| Machine Wide Grip Seated Rows | 4 | 12 |
| Drop Set — Lat Pulldowns | 3 | 8, 10, 12 |
| Single-Arm Incline Rows | 4 | 10 |
| Alternating Dumbbell Biceps Curls | 4 | 12 |
| EZ-Bar Preacher Curls | 4 | 10 |
Chest & Triceps Workout
Warm-up: Banded dynamic shoulder stretches.
| Exercises | Sets | Reps |
| Bench Presses | 4 | 8, 6, 1,1 |
| Incline Dumbbell Presses | 4 | 8-12 |
| Cable Chest Flyes | 4 | 10 |
| Upright Rows | 4 | 10 |
| Drop Set — Single-Arm Cable Front Raises | 4 | 12, 6-8 till failure |
| Bent-Over Rear Delt Flys | 4 | 15 |
| Machine Chest Presses | 3 | 12 |
| Cable Rope Triceps Pushdowns | 3 | 10 |
| Overhead Triceps Extensions | 3 | 12 |
Analis Cruz’s Nutrition
Analis Cruz is a fan of clean and healthy food. Her meals typically contain a balanced mix of essential nutrients, including protein, carbohydrates, and healthy fats. She also believes in hydrating around the clock. Here is what Analis Cruz’s meal looks like in a day:
Meal One
Meal Two
Meal Three
- Golden Prep Seasoned Salmon
- Asparagus
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References
- Frantz, T. L., & Ruiz, M. D. (2011). Effects of dynamic warm-up on lower body explosiveness among collegiate baseball players. Journal of strength and conditioning research, 25(11), 2985–2990. https://doi.org/10.1519/JSC.0b013e31820f509b
- Chaouachi, A., Castagna, C., Chtara, M., Brughelli, M., Turki, O., Galy, O., Chamari, K., & Behm, D. G. (2010). Effect of warm-ups involving static or dynamic stretching on agility, sprinting, and jumping performance in trained individuals. Journal of strength and conditioning research, 24(8), 2001–2011. https://doi.org/10.1519/JSC.0b013e3181aeb181
