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54
Workout

Anastasia Bliznyuk

~20 min.
~240 kcal
⁉️ Comments

Anastasia Ilyinichna Bliznyuk (born 28 June 1994 in Zaporizhia, Ukraine) is a Russian rhythmic gymnast. She is a two-time Olympics champion, a World champion, a three-time European champion and a Tokyo Olympics sivler medalist, all in the group all-around event.

Interesting Fact

Anastasia is a legend of rhythmic gymnastics. She performed at three Olympic Games, and returned home with a medal after each one. At the London 2012 and Rio de Janeiro 2016 Olympics Bliznyuk took gold, while at the Tokyo 2020 Olympicc she only won a silver medal. Nonetheless, Bliznyuk is the only rhythmic gymnast to win three medals in the Olympic Games. Before the Tokyo Olympics, she even dropped out of the gold winning Russian group, but managed to come back before the Games. At the moment, Anastasia is not planning to retire. If she wins another medal at the next Olympics, her record will be unbeatable.

Quote

Competition drives me forward, makes me always want to become better. I think there is still space for improvement.

Warm up
Neck extension
1
Level: 1
S1
6
Subscription needed
Neck extension
1
Level: 1
S2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Round 1
Backward lunge with leg change
4
Level: 2
12
Subscription needed
Hip and lower leg flexion (alternating)
2
Level: 1
8
Subscription needed
Plank pushups
2
Level: 1
10
Subscription needed
Medium pull
2
Level: 2
12
Subscription needed
Square on forearms
2
Level: 2
10
Subscription needed
Reverse plank
3
Level: 2
40 sec.
Subscription needed
Forearm extension standing
1
Level: 1
12
Subscription needed
Cross forearm flexion
2
Level: 1
12
Subscription needed
Round 2
Backward lunge with leg change
4
Level: 2
12
Subscription needed
Hip and lower leg flexion (alternating)
2
Level: 1
8
Subscription needed
Plank pushups
2
Level: 1
10
Subscription needed
Medium pull
2
Level: 2
12
Subscription needed
Square on forearms
2
Level: 2
10
Subscription needed
Reverse plank
3
Level: 2
40 sec.
Subscription needed
Forearm extension standing
1
Level: 1
12
Subscription needed
Cross forearm flexion
2
Level: 1
12
Subscription needed
Round 3
Backward lunge with leg change
4
Level: 2
12
Subscription needed
Hip and lower leg flexion (alternating)
2
Level: 1
8
Subscription needed
Plank pushups
2
Level: 1
10
Subscription needed
Medium pull
2
Level: 2
12
Subscription needed
Square on forearms
2
Level: 2
10
Subscription needed
Reverse plank
3
Level: 2
40 sec.
Subscription needed
Forearm extension standing
1
Level: 1
12
Subscription needed
Cross forearm flexion
2
Level: 1
12
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.
Subscription needed

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