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54
Workout

Anastasia Bliznyuk

~20 min.
~240 kcal
Female
⁉️ 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
Squats (wide feet position)
1
Level: 2
15
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Back extension
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Backward lunge with leg change
4
Level: 2
12
Hip and lower leg flexion (alternating)
2
Level: 1
8
Plank pushups
2
Level: 1
10
Medium pull
2
Level: 2
12
Square on forearms
2
Level: 2
10
Reverse plank
3
Level: 2
40 sec.
Forearm extension standing
1
Level: 1
12
Cross forearm flexion
2
Level: 1
12
Round 2
Backward lunge with leg change
4
Level: 2
12
Hip and lower leg flexion (alternating)
2
Level: 1
8
Plank pushups
2
Level: 1
10
Medium pull
2
Level: 2
12
Square on forearms
2
Level: 2
10
Reverse plank
3
Level: 2
40 sec.
Forearm extension standing
1
Level: 1
12
Cross forearm flexion
2
Level: 1
12
Round 3
Backward lunge with leg change
4
Level: 2
12
Hip and lower leg flexion (alternating)
2
Level: 1
8
Plank pushups
2
Level: 1
10
Medium pull
2
Level: 2
12
Square on forearms
2
Level: 2
10
Reverse plank
3
Level: 2
40 sec.
Forearm extension standing
1
Level: 1
12
Cross forearm flexion
2
Level: 1
12
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
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.

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