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Try Anna Victoria & # 39; s Intense Bodyweight Shred Circuit Workout



Fitness Sensation and Certified Trainer Anna Victoria believes in the heavyweights (just see what she has to say about lifting weights and femininity) – but that does not mean she does not mess around with bodyweight training. In the latest version of her training app Fit Body with Anna Victoria she offers three types of training programs: Shred (high-intensity bodyweight training), Tone (dumbbell exercises), and Sculpt (heavy weight training).

Here she shares a bodybuilding training program from her shred program that overrides everything you've ever thought about your bodyweight training. It combines strength exercises with cardio movements divided into three intensive circuits (one lower body, one upper body and one full body). (P.S. Here's the difference between circuit training and interval training.) Your muscles will not stop burning, and your heart rate can not calm down until you're done with it. (If you really feel the weights today, try your fat-burning dumbbell workout instead.)

How It Works: You will repeat each step for the specified number of repetitions, repeating each round three times before moving on to the next. Pause between the individual circuits.
You need: Only your body weight and some space

Circle 1: Lower Body

Backward Lunge + Curtsy Lunge
A.
Stand with your feet together and put your hands over your chest.
B. Take a big step back with your right foot and lower it in a reverse direction until both knees are bent 90 degrees.
C. Step into left foot and step right foot next to left.
D. Step right and left to cross the right leg behind the left, and bend both knees for a slippery fall.
E. Press the left foot to return to the starting position. This is 1 repetition.
Do 8 repetitions. Change sides; Repeat

Sumo Squat Jump
A.
Stand with broader feet and toes at a 45-degree angle.
B. Lower yourself into a deep squat until your thighs are parallel to the ground.
C. Stand explosively and jump off the ground and push your hips forward.
D. Land gently and immediately into a sumo squat to begin the next iteration.
Do 12 repetitions.

Single Leg Glute Bridge
A.
Lie flat on the ground, feet flat and knees facing the ceiling. Push both feet to lift the hips off the floor and extend the left leg to form a straight line from the shoulders to the left heel.
B. Hold the core in place and lower your hips to knock on the floor.
C. Press the right foot to lift the hips and return to the starting position.
Do 8 repetitions. Change sides; Repeat.

Jumping Lung + Squat Jump
A.
Begin with the right leg in a forward position. Lower into a lunge until both knees are bent 90 degrees.
B. Jump and change legs and settle into a left lunge.
C. Jump and change legs to lower yourself into a right leg lunge.
D. Jump and land with feet that are slightly wider than shoulder width and lower into a squat. Get up explosively and jump off the ground.
E. Land quietly and start the next repetition on the other foot.
Do 8 repetitions.

Circle 2: Upper Body

Commando + Push-Up
A.
Start in a high plank.
B. Lower to right elbow and then left elbow to move to low plank.
C. Press into the right palm then into the left palm to raise the high plank.
D. Do a push-up. Repeat the process and start the next repetition with the other arm.
Do 4 repetitions.

Frog Jump + Shuffle Back
A.
Stand with your feet wider than hip-width apart.
B. Swing your arms back and lower them to a partially squat position. Swing your arms to jump forward and gently land in a squat.
C. Merge backwards to return to the starting position.
Do 4 reps

Push Up Push Up
A.
Start in a high plank position.
B. With your left hand, move to the right, ie under the middle of your chest, and move your right hand to the right with your fingers pointing to the side.
C. Do a push-up.
D. Walk with your hands to the left to repeat yourself on the other side.
Do 4 reps per side.

Squat Jump + Push-Up
A.
Stand with your feet wider than shoulder width apart. Lower into a squat, hands folded in front of the chest.
B. Jump to the right and land gently in a squat. 19659004] C. Lay your hands on the ground and jump your feet back onto the high plank. Do a push-up.
D. Jump your feet to your hands and lift your chest to squat again. Jump in the other direction to start the next repetition.
Do 4 repetitions.

Circuit 3: Total Body

Blast-Off Lung
A. Begin in a position with your left leg forward.
B. Lower into a lunge until both knees are at a 90 degree angle, left arm forward in running position.
C. Explode the forefoot explosively to lift it off the ground, and move your right arm forward.
D. Land gently and immediately lower to the lunge position to begin the next repetition.
Do 8 reps per side.

Bird-Dog Crunch
A.
Start on all fours in a table position, shoulders above wrists and hips above knees.
B. Grasp the core and keep it flat, extend the left arm next to the ear, and stretch the right leg back along the hips.
C. Crunch your left elbow and right knee under your belly button.
D. Repeat to begin the next repetition.
Do 12 repetitions per page.

Mountain Climbers
A. Start in a high plank position.
B. Move each knee toward the chest and hold the weight in a straight line from the shoulders to the heels over the hands and body.
Do 8 repetitions on each side. 19659004] A. Stand with feet slightly wider than hip-width apart.
B. Squat down to lay your hands on the ground, then jump your feet back to a plank and immediately set the body on the ground.
C. Push the body off the ground and jump forward with your feet out of your hands. Then get up and jump over your head with your hands.
D. Drop gently and lower into a crouch to begin the next iteration.
Do 8 repetitions.



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