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Growing Annanas Review: 1 Hr Full Body Workout / No equipment
1 Hr Full Body Workout is fantastic and challenging total body strength workout that uses no equipment except for a chair. I absolutely loved this routine and got a really great workout. Again I find it amazing how well you can challenge your body without picking up weights. There is also tons of variety and none of the exercises are repeated unless they need to be done on the other side of the body. This is definitely an advanced routine and one in which you will definitely be feeling the burn. I have included the YouTube link HERE. (I am also reviewing one of Anna’s Tabata Cardio workouts, as a bonus on this review, so keep reading till the end for more details!)
Anna is an Austrian certified Personal Trainer and Crossfit Coach, whose channel Growingannanas (growing pineapples – hence the pineapple on the floor!) was recommended to me by YouTube and has several different styles of workouts, including lots of Hiit and strength workouts, kettlebell routines, low impact, no equipment etc. The cardio ones I have tried are very challenging but she does go at a steady pace so even though there are lots of burpees, usually they are done at a more controlled pace. Anna’s workouts do remind me of Caroline Girvan’s and I guess that is why YouTube recommended them. This one is also reminiscent of Caroline’s 1 Hour Low Impact Full Body Workout at Home | Bodyweight Only (review HERE).
This routine consists of 60 different exercises and is divided into four sections – a 10 minute warm up, 15 minutes of core and upper body, 15 minutes of legs and 20 minutes of total body exercises. Each move is done for 50 seconds of work and 10 seconds of rest. This gives just enough time to get in position for the next move but really keeps the intensity up, a little higher, as you do not get much rest before moving onto the next thing. However, you can obviously take a breather any time you need to and you do see Anna pause for a second, on a few moves, particularly during the leg pulsing moves.
Anna uses a chair for this workout and I used my high step. If you don’t want to use a chair, you could always do the moves on the floor instead. Anna does show a beginner modification on the screen for each of the moves using the chair. This is a music only video so Anna introduces it but then it is all visual cues with the next move shown before you begin it so you always know what is coming next. There is also a clock counting down each interval, in the top right corner, so you always know how long you have left and there are beeps when you get down to less than 5 seconds left.
The warm-up was a nice way to ease into this workout more gently, as they were all easy moves or stretches. You then get into the main part of the workout and from that point on be prepared to work! I found this is a really excellent workout that challenged my whole body nicely. I particularly found some of the core / upper body work very challenging, especially when Anna is using the chair for many of the moves. You often have your feet up on the chair so you are working on a decline and this really challenges the upper body and the core more effectively. I found the commandos (plank up and down), in this position, extremely challenging and had to put my feet on the floor, towards the end, in order to be able to get back up to plank position. I also modified the side plank, as I found it just uncomfortable with my feet on the chair. In the total body section, there is also a lot of focus on the lower abs with lots of different variations of leg lowers. I found this again pretty tough, as they are one after the other with only 10 seconds rest between them.
The leg section focuses a lot on squats and lunges, with lots of pulses that really burn out the legs effectively. The final section, as mentioned, is total body and this has a little bit of everything in it. So is a great way to finish off the routine and also provides lots of variety.
(The only slight disappointment, with this one, is that there is no cool down or stretch so I just added on a Cathe stretch at the end).
Overall, an intense and advanced bodyweight strength workout that really challenges the whole body. This is also a great travel workout, as you don’t need any equipment except a chair and a wall (although you could easily do it without the chair if you wanted to).
Bonus Review - If you want a little bit more cardio to add before or after (or on a separate day), I have also reviewed the moves for Anna’s Intense No Repeat 12 Minute Tabata Mix workout below…. It consists of 24 different exercises each performed for 20 seconds of work and 10 seconds rest. This is such a fun routine and as there are no repeats - there is no dread factor at all. You also don’t need any equipment for this one either so no excuses not to get it done! I also loved the music and the tabata countdown was really fun. Overall, this workout got my heart rate up nicely and provides a quick and effective cardio blast to add to another routine or if you need to squeeze in some activity into your day and are short on time. The YouTube link is HERE.
The Workout
1 Hr Full Body Workout is a pure strength bodyweight workout that consists of 60 different exercises each performed for 50 seconds of work followed by 10 seconds of rest.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
1 Hr Full Body Workout is 61 minutes long (60 mins workout time). There is a quick 1 minute intro, before the workout starts, where Anna explains what is coming, how the workout is structured, tells you what equipment you need and mentions that we are all different and so to make any adaptations that you need to make this workout your own. (The workout starts at 1:02 minutes).
Each Interval below is 50 seconds of work & 10 seconds of rest
Warm-up
Walkout to cobra – mat
Lunge stretch (left side)
Lunge stretch (right side)
Squat to side reach
Chest opener side steps
Plank to downward dog – mat
Alternating quad stretch
Wide leg side to side stretch
Alternating shoulder stretch
Alternating tricep stretch
Main Workout
Chair push-ups (feet on chair) – chair & mat
Chair shoulder taps (feet in chair in plank) – chair & mat
Standing V raises (bent over slightly raise straight arms up in V position)
Chair tricep dips (hands on chair) – chair
Commandoes (feet on chair; start in straight arm plank & walk down to elbows & back up) – chair & mat
Elbow side plank hold (right side; feet on chair) – chair & mat
Elbow side plank hold (left side; feet on chair) – chair & mat
Slow mountain climbers (feet in chair) – chair & mat
Leg lifts over chair (leaning back on mat; lift straight legs over chair from 1 side to other) – chair & mat
Cross toe touch – mat
Hollow body knee raises – mat
Bicycle crunches – mat
Leg raise – knee to chest (right side; push back into downward dog raising 1 leg straight in the air then bring same leg in under chest in plank) – mat
Leg raise – knee to chest (left side) – mat
Bulgarian spilt squat (left side; 1 foot on chair) - chair
Bulgarian split squat (right side; 1 foot on chair) - chair
Chair pistol squat (left side) – chair
Chair pistol squat (right side) – chair
Glute bridge (feet in chair) – chair & mat
1 Leg glute bridge (left side; 1 foot on chair) – chair & mat
1 Leg glute bridge (left side; 1 foot on chair) – chair & mat
Curtsey lunges (left side)
Curtsey lunges (right side)
Sumo squats
Sumo squat pulses
Side to side steps
Wall sit – wall
Plank walk on chair (in straight arm plank; walk feet up onto chair & back to floor) – chair & mat
Down dog taps (plank then push back to downward dog & tap shins or toes) – mat
Back extensions (lying on stomach) – mat
Reverse snow angel – mat
Back extension lat pull down – mat
Push-up to cannonball squat (pushing hips back & bending knees) – mat
Straight arm plank alternating leg raises – mat
Tuck to extensions – mat
Side to side heel touches – mat
Tuck hold taps (lying on back w/ knees bent off floor & head lifted; tap 1 foot to ground then other) – mat
Full tuck hold taps (same as above but tap both feet to floor together) – mat
Alternating leg raises (lying on back w/ legs straight up in air; lower & raise 1 leg then other) – mat
Leg raises – both legs – mat
Squat & twist
Reverse lunges (right side)
Reverse lunges (left side)
Cossack squat (left side)
Cossack squat (right side)
Squats w/ arms straight overhead
Hands overhead wall sit - wall
There is no cool down or stretch at the end so I added on one of Cathe’s stretch segments at the end.
Intense No Repeat 12 Minute Tabata Mix
This tabata routine is 12 minutes long and only requires a mat if you are on a hard surface. There is no warm-up or cool down included with this routine. The YouTube link is HERE.
Each move below is done for 20 seconds with a 10 second rest before moving onto the next exercise.
Jacks
Squat jumps
Push-ups – mat
Mountain climbers
Broad jump forward & run back
Squats
Bicycle crunches – mat
Straight arm plank hold – mat
Burpees
Alternating rear lunges
High knee run
T Push-ups (push-up & rotate to side plank raising arm overhead) – mat
Side plank hip dips (right side) – mat
Side plank hip dips (left side) – mat
In out jumps (touch down jacks)
Lateral skates
Cossack squats (right side)
Cossack squats (left side)
Commandoes (start in straight arm plank; walk down to elbows & back up) – mat
Down dog taps (plank to downward dog tapping toe / shin) – mat
Push-up climbers (push-up & 1 knee under body then repeat w/ knee other side) – mat
Lunge jumps
Burpee & tuck jump
Broad jumps (broad jump & turn)
There is no cool down or stretch for this routine so I added my own.
Take Action
Try it today! Check out Anna’s YouTube channel HERE.
If you liked this workout, check out my review of Heather Robertson: 1 Hr No Repeat Total Body Hiit – HERE.
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