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276
Workout

Evgeniya Kanaeva

~1 h. 28 min.
~1056 kcal
⁉️ Comments

Evgeniya Olegovna Kanaeva (born 2 April 1990 in Omsk) is a Russian individual rhythmic gymnast, two-time Olympic champion and 17-time world champion. She is the only individual rhythmic gymnast in history to win two Olympic all-around gold medals.

Interesting Fact

At 2008 Beijing Olympic Games, Kanaeva was the youngest among all the finalists in the rhythmic gymnastics competition. However, she remained calm and made only a few mistakes. With this mentality and her high level of technical difficulty, Kanaeva won the Olympic title with a score of 75.50, ahead of second place by a margin of 3.50 points. In her coach's words, what Kanaeva achieved at that competition would be difficult to repeat for any gymnast in the near future.

Quote

I can't become stagnant, I need to progress and show something new.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Squats (wide feet position)
1
Level: 1
15
Exit to plank
1
Level: 1
12
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Main exercises
Lower leg flexion (single leg )
4
Level: 1
S1
6
Lunge
4
Level: 3
S1
12
Lower leg flexion (single leg )
4
Level: 1
S2
6
Lunge
4
Level: 3
S2
12
Lower leg flexion (single leg )
4
Level: 1
S1
6
Lunge
4
Level: 3
S1
12
Lower leg flexion (single leg )
4
Level: 1
S2
6
Lunge
4
Level: 3
S2
12
Lower leg flexion (single leg )
4
Level: 1
S1
6
Lunge
4
Level: 3
S1
12
Lower leg flexion (single leg )
4
Level: 1
S2
6
Lunge
4
Level: 3
S2
12
Low pull (one hand)
8
Level: 3
S1
8
Press with pushup
8
Level: 2
S1
10
Low pull (one hand)
8
Level: 3
S2
8
Press with pushup
8
Level: 2
S2
10
Low pull (one hand)
8
Level: 3
S1
8
Press with pushup
8
Level: 2
S1
10
Low pull (one hand)
8
Level: 3
S2
8
Press with pushup
8
Level: 2
S2
10
Low pull (one hand)
8
Level: 3
S1
8
Press with pushup
8
Level: 2
S1
10
Low pull (one hand)
8
Level: 3
S2
8
Press with pushup
8
Level: 2
S2
10
Pike (sideways with rotation)
6
Level: 2
S1
8
Pike (sideways with rotation)
6
Level: 2
S2
8
Pike (sideways with rotation)
6
Level: 2
S1
8
Pike (sideways with rotation)
6
Level: 2
S2
8
Pike (sideways with rotation)
6
Level: 2
S1
8
Pike (sideways with rotation)
6
Level: 2
S2
8
Chain triceps extension (side)
7
Level: 3
S1
8
Forearm flexion with single arm
9
Level: 3
S1
12
Chain triceps extension (side)
7
Level: 3
S2
8
Forearm flexion with single arm
9
Level: 3
S2
12
Chain triceps extension (side)
7
Level: 3
S1
8
Forearm flexion with single arm
9
Level: 3
S1
12
Chain triceps extension (side)
7
Level: 3
S2
8
Forearm flexion with single arm
9
Level: 3
S2
12
Chain triceps extension (side)
7
Level: 3
S1
8
Forearm flexion with single arm
9
Level: 3
S1
12
Chain triceps extension (side)
7
Level: 3
S2
8
Forearm flexion with single arm
9
Level: 3
S2
12
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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