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Try Anna Victoria's Intense Bodyweight Shred Circuit Workout

Fitness sensation and certified trainer Anna Victoria is a believer in the big weights (just see what she has to say about lifting weights and femininity)—but that doesn't mean she doesn't mess around with a bodyweight workout. In the latest version of her workout app, Fit Body with Anna Victoria, she offers three types of workout programs: Shred (high-intensity bodyweight workouts), Tone (dumbbell workouts), and Sculpt (heavy-weight gym workouts). 

Here, she shares a bodyweight circuit workout from her Shred program that will override everything you ever thought about bodyweight workouts. It combines strength exercises with cardio moves, divided up into three intense circuits (one lower-body, one upper-body, and one total-body circuit). (P.S. Here's the difference between circuit training and interval training.) Your muscles won't stop burning and your heart rate won't settle down until you're done with this thing. (If you're really feelin' the weights today, try her fat-burning dumbbell workout instead.)

How it works: You'll do each move below for the indicated number of reps, repeating each circuit three times before moving on to the next. Rest as needed between each circuit.
You'll need: Nothing but your bodyweight and some space

Circuit 1: Lower Body

Backward Lunge + Curtsy Lunge
A. 
Stand with feet together and hands clasped in front of chest.
B. Step a big step backward with the right foot, lowering into a reverse lunge until both knees are bent at 90 degrees.
C. Press into the left foot to stand, stepping right foot next to left.
D. Step the right foot backward and to the left to cross right leg behind left, bending both knees to lower into a curtsy lunge.
E. Press into the left foot to stand and return to starting position. That's 1 rep.
Do 8 reps. Switch sides; repeat.

Sumo Squat Jump
A. 
Stand with feet wider, toes pointed slightly out at 45-degree angles. 
B. Lower into a deep squat, until thighs are parallel to the ground. 
C. Stand explosively and jump off the ground, pushing hips forward.
D. Land softly and immediately lower into a sumo squat to begin the next rep.
Do 12 reps.

Single-Leg Glute Bridge
A.
Lie faceup on the floor with feet flat and knees pointing toward the ceiling. Press into both feet to lift hips off the floor, and extend the left leg to form a straight line from shoulders to left heel to start.
B. Keeping core engaged, lower hips to tap the floor. 
C. Press into the right foot to raise hips and return to starting position.
Do 8 reps. Switch sides; repeat.

Jumping Lunge + Squat Jump
A.
Start in a lunge position with the right leg forward. Lower into a lunge until both knees are bent at 90 degrees. 
B. Jump and switch legs, lowering into a left-leg lunge. 
C. Jump and switch legs, lowering into a right-leg lunge. 
D. Jump and land with feet slightly wider than shoulder-width apart, lowering into a squat. Stand explosively and jump off the ground. 
E. Land softly, and begin the next rep on the opposite foot. 
Do 8 reps.

Circuit 2: Upper Body

Commando + Push-Up
A.
Start in a high plank.
B. Lower onto the right elbow, then the left elbow, to transition to low plank.
C. Press into the right palm, then the left palm to raise up to high plank.
D. Do a push-up. Repeat, starting the next rep with the other arm.
Do 4 reps.

Frog Jump + Shuffle Back
A.
Stand with feet wider than hip-width apart.
B. Swing arms back, lowering into a partial squat. Swing arms to jump forward, landing softly in a squat.
C. Shuffle backward to return to starting position.
Do 4 reps.

Staggered-Hands Push-Up
A.
Start in a high plank position.
B. Walk left hand to the right, so it's under the center of the chest, then walk right hand to the right, fingers pointing sideways.
C. Do a push-up. 
D. Walk hands to the left to repeat on the other side. 
Do 4 reps per side.

Side-to-Side Squat Jump + Push-Up 
A.
Stand with feet wider than shoulder-width apart. Lower into a squat with hands clasped in front of chest. 
B. Jump to the right, landing softly in a squat. 
C. Place hands on the floor and jump feet back to high plank. Do a push-up. 
D. Jump feet up to hands and lift chest to return to a squat position. Jump in the other direction to begin the next rep. 
Do 4 reps.

Circuit 3: Total Body

Blast-Off Lunge
A. Start in a lunge position with the left leg forward. 
B. Lower into a lunge until both knees are at 90-degree angles, left arm forward in a running position.
C. Press explosively off the front foot to lift it off the floor, driving the right arm forward.
D. Land softly and immediately lower into lunge position to begin the next rep. 
Do 8 reps per side.

Bird-Dog Crunch
A.
Start in a tabletop position on all fours, shoulders over wrists and hips over knees. 
B. Engaging core and keeping back flat, extend the left arm forward next to ear, and extend the right leg backward in line with hip.
C. Crunch the left elbow and right knee in to touch below the belly button. 
D. Extend again to begin the next rep.
Do 12 reps per side.

Mountain Climbers
A. Start in a high plank position. 
B. Alternate driving each knee in toward chest, keeping weight over hands and body in a straight line from shoulders to heels.
Do 8 reps on each side.

Lay-Down Burpee
A. Stand with feet slightly wider than hip-width apart. 
B. Squat down to place hands on the floor, then jump feet back to a plank, and immediately lower body to the floor. 
C. Press body off the ground and jump feet forward outside of hands, then stand and jump, reaching hands overhead. 
D. Land softly and lower into a squat to begin the next rep.
Do 8 reps.

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