By: Luis Arjona Photo courtesy of: Tyanna Gold
Now that the 4th of July weekend has come and gone, we bid farewellbrto our annual celebration of independence until the next lap around the sun. Webrhope our readers spent it well and in a safe environment. Though 2020 seemsbrlike the plot of a Steven Soderbergh film, our reality is set, and why not makebrthe best of it? There is ample time for self-improvement that can help checkbroff some New Year resolutions or keep your focus on something productive. So,brwe teamed up with local Battle on the Bay contestant and Lifestyle FitnessbrCreator, Tyanna Gold. After catching up she was more than happy to provide abrconcise and comprehensive at-home workout plan for us. For those who want tobradd some more movement to their day, this is the perfect start for you to startbrbreaking up moments of stagnation induced by staying at home.
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Tyanna grew up in Corpus Christi, Texas, but now resides inbrAustin as a full-time Civil Engineer. Her fitness journey began in early 2014.brDipping her toes in this lifestyle change, she then went to compete in herbrfirst bodybuilding competition, Battle on the Bay. From there she was hooked.brIn 2016 she went on to compete in three more regional shows in Texas and onebrnational show in Miami, Florida. Now, you can follow her on Instagram and seebrhow she is keeping up her health and wellness. She offers great exercises andbrtips to tweak daily routines and improve upon them to integrate healthierbrliving in nonrestrictive ways.
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We understand that staying motivated during the pandemicbrcan be tough. However, lucky for us, Tyanna curated a weeks’ worth of bodyweightbrcircuits. Feel free to add weights or resistance bands if you feel the need.brThe workouts are organized below. She also has more resources available on her Instagram and website.
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Workouts:
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Monday (LowerbrBody):
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· brSquats
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· brHip Thrust
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· brAlternating Lateral Lunges
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· brJump Squats
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· brCurtsey Lunges
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· brSplit Squat Jumps
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Perform 45 seconds each movement, 15 seconds rest for all 6brexercises. Repeat circuit 3 times through.
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Tuesday (UpperbrBody):
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· brInch Worm to 5 Push Ups
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· brPlank In and Out Jump
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· brPike Push Ups
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· brBurpees
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· brLateral Raises
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· brTriceps Dip
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Perform 35 seconds each movement, 10 seconds rest for all 6brexercises. Repeat circuit 3 times through.
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Wednesdaybr(Lower Body):
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· brAlternating Single Leg Glute Bridge
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· brLying Single Leg Lateral Raises
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· brFrog Squat to Hip Raise
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· brWalking Lunges
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· br2 Squats to Squat Jump
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· brStar Jumps br
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Perform 35 seconds each movement, 10 seconds rest for all 6brexercises. Repeat circuit 3 times through.
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Thursday (UpperbrBody):
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· brCross Body Jumping Jacks
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· brPlank Elbow to Hands
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· brBack Extensions
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· brPlank to Downward Dog
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· br10 Mountain Climbers to Burpee
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· brChameleons
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Perform 45 seconds each movement, 15 seconds rest for all 6brexercises. Repeat circuit 3 times through.
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Friday (FullbrBody):
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POD 1:
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· br2 Jump Squats to Burpee
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· brAlternating Reverse Lunges
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· br5 Squats to 4 Split Squats
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POD 2:
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· br4 Shoulder Taps to 6 Mountain Climbers
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· brPlank Toe Taps
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· br5 Push Ups to Half Burpee
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POD 3:
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· brButterfly Sit Ups
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· brPlank Holds
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· brReverse Crunches
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Perform 30 seconds each exercise in a pod, 10 seconds rest.brRepeat the Pod 3 times through then move on to the next pod and repeat untilbryou have completed all 3 pods.
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Where to find Tyanna:
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Instagram: @tyannagold
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