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The Bend Magazine

At-Home Workout Routine w/ Tyanna Gold

07/06/2020 03:25PM ● By Luis Arjona

By: Luis Arjona  Photo courtesy of: Tyanna Gold

Now that the 4th of July weekend has come and gone, we bid farewell to our annual celebration of independence until the next lap around the sun. We hope our readers spent it well and in a safe environment. Though 2020 seems like the plot of a Steven Soderbergh film, our reality is set, and why not make the best of it? There is ample time for self-improvement that can help check off some New Year resolutions or keep your focus on something productive. So, we teamed up with local Battle on the Bay contestant and Lifestyle Fitness Creator, Tyanna Gold. After catching up she was more than happy to provide a concise and comprehensive at-home workout plan for us. For those who want to add some more movement to their day, this is the perfect start for you to start breaking up moments of stagnation induced by staying at home.

Tyanna grew up in Corpus Christi, Texas, but now resides in Austin as a full-time Civil Engineer. Her fitness journey began in early 2014. Dipping her toes in this lifestyle change, she then went to compete in her first bodybuilding competition, Battle on the Bay. From there she was hooked. In 2016 she went on to compete in three more regional shows in Texas and one national show in Miami, Florida. Now, you can follow her on Instagram and see how she is keeping up her health and wellness. She offers great exercises and tips to tweak daily routines and improve upon them to integrate healthier living in nonrestrictive ways.

We understand that staying motivated during the pandemic can be tough. However, lucky for us, Tyanna curated a weeks’ worth of bodyweight circuits. Feel free to add weights or resistance bands if you feel the need. The workouts are organized below. She also has more resources available on her Instagram and website. 

Workouts:

Monday (Lower Body):

·         Squats

·         Hip Thrust

·         Alternating Lateral Lunges

·         Jump Squats

·         Curtsey Lunges

·         Split Squat Jumps

Perform 45 seconds each movement, 15 seconds rest for all 6 exercises. Repeat circuit 3 times through.

 

Tuesday (Upper Body):

·         Inch Worm to 5 Push Ups

·         Plank In and Out Jump

·         Pike Push Ups

·         Burpees

·         Lateral Raises

·         Triceps Dip

Perform 35 seconds each movement, 10 seconds rest for all 6 exercises. Repeat circuit 3 times through.

 

Wednesday (Lower Body):

·         Alternating Single Leg Glute Bridge

·         Lying Single Leg Lateral Raises

·         Frog Squat to Hip Raise

·         Walking Lunges

·         2 Squats to Squat Jump

·         Star Jumps 

Perform 35 seconds each movement, 10 seconds rest for all 6 exercises. Repeat circuit 3 times through.

 

Thursday (Upper Body):

·         Cross Body Jumping Jacks

·         Plank Elbow to Hands

·         Back Extensions

·         Plank to Downward Dog

·         10 Mountain Climbers to Burpee

·         Chameleons

Perform 45 seconds each movement, 15 seconds rest for all 6 exercises. Repeat circuit 3 times through.


Friday (Full Body):

POD 1:

·         2 Jump Squats to Burpee

·         Alternating Reverse Lunges

·         5 Squats to 4 Split Squats

POD 2:

·         4 Shoulder Taps to 6 Mountain Climbers 

·         Plank Toe Taps

·         5 Push Ups to Half Burpee

POD 3:

·         Butterfly Sit Ups

·         Plank Holds

·         Reverse Crunches

Perform 30 seconds each exercise in a pod, 10 seconds rest. Repeat the Pod 3 times through then move on to the next pod and repeat until you have completed all 3 pods.

 

Where to find Tyanna:

Instagram: @tyannagold

Website:https://tyannagold.myshopify.com/