What is Bodyweight Strength with Anissia?

Bodyweight Strength with Annissia is a full-body training program that has been designed for you to enjoy the feeling of being active again and becoming stronger whilst at home. This program is perfect for beginners with workouts only lasting 20 minutes and not requiring any equipment at all. Bodyweight Strength with Anissia is a 9-week training program, including one foundation week to introduce you to the training style. This program will involve strength training however only using bodyweight exercises. 

In Bodyweight Strength with Anissia, you will be provided with the following weekly goals to complete: 

• 2 x Resistance training sessions (3 available) 
• 2 x Cardio sessions
• 2 x Recovery sessions (Including one rest day) 
  
  

How does Bodyweight Strength with Anissia work?

Bodyweight Strength with Anissia will involve three Full Body workouts with one being optional each week. The program also includes two low-intensity cardio (LISS) sessions to increase fitness, recovery sessions to improve mobility and flexibility and one day allocated as a rest day.

Full Body (20 minutes) 
Anissia's resistance sessions are time-based full-body workouts and take on a circuit structure. The workouts will be split into two circuits with three exercises within each. Complete each exercise for 30 seconds before receiving a 30-second break, getting ready to move onto the next exercise. Once you complete all three exercises, repeat for 3 laps. After completing circuit 1 have a one-minute rest before starting circuit two.

Full Body (Optional)  (26 minutes) 
The optional Full Body workout will take on a slightly different structure. Instead of two circuits, this workout will involve three. The first two circuits include three exercises to be completed for 30 seconds and 30 seconds of rest before moving onto the next exercise. Three laps of the circuit are to be completed before a one-minute rest is given to prepare you for the next circuit. The final circuit will only involve two exercises, however will take on the same structure as the previous circuits. Once you have completed all three circuits, you can move onto the cool down (optional).

Warming up, cooling down and recovery is fundamental to any workout program and which we highly recommend if you want to get the best out of your workouts.

Warm-ups (optional) (5-7 minutes)
To prepare you for your workout, before each workout you will be provided with three warm-ups. The warm-up will be a combination of mobility, dynamic and movement exercises. 

Cool-Downs (optional) (5 minutes)
At the end of each workout, you will be provided with an optional cool-down session to help promote recovery, prevent injury, and improve flexibility, these sessions will involve static stretches.

Recovery sessions (10 minutes) 
This program provides two recovery sessions each week, one of these being a rest day. The recovery session will involve a combination of mobility and stretch exercises that you will be able to follow along with.

What equipment do I need to complete Bodyweight Strength with Anissia?

Bodyweight Strength with Anissia will not require any equipment at all, this program incorporates bodyweight exercises so that your workouts can be completed anywhere — at home, in the gym or outdoors!

You will only require enough space to move around and a towel since this program will make you Sweat! 

Want to trial a workout? Have a go at this free Bodyweight Strength session with Anissia!