עפעקטיוו 21-טאָג ווערקאַוט פֿאַר 20 מינוט פֿון דזשוליאַ באָגנאַר

Recently, we talked about training Natalie ICO, which is known by its cooperation with Jillian Michaels. Today you will meet another trainer from the team of Jillian and her workout 21 Day Transformation

Anita Julia Bognar (Anita Julia Bognar), a famous fitness instructor, coach, model with more than 15 years of experience in fitness. Many people remember Anita as a partner Jillian Michaels, in many of its programmes, including 30 Day Shred, Body Revolution, the Beginner Shred, Killer Buns and Thighs.

Julia has a sporty past in the field of gymnastics and dance. While studying in graduate school, she began teaching group exercise classes (Cycling, cardio, hip hop, yoga, Bernie training at the bench), and gradually realized How long fitness changes the lives of her students. It helped her to choose the profession of a coach.

Now Julia is actively cooperating with GymRa and creates programs for weight loss. Suggest you try her workout 21 Day Transformation to create a lean and toned body. As the title of the video-training, she is called Julia, in the future we will call her that.

21 Day Transformation from Julia Bognar

21 Day Transformation is a short training course, designed for 3 weeks. Julia provides a comprehensive load on the whole body: offers weights and cardio-training for burning fat and getting rid of problem areas. Classes a short time, only 15-20 minutes, but very diverse and effective.

The complex 21 Day Transformation included 10 ווידיאס: two cardio workout three HIIT workout, workout for thighs and buttocks, workout for core, workout for stomach and buttocks, two restorative training. As you can see, Julia has prepared a very diverse classthat will help you to acquire slim and toned body.

The program lasts for 21 days. The schedule of classes is:

• Day 1: At Home Fat Burning Cardio Workout Blast Fat
• Day 2: Ultimate Butt Lifting + Ab Toning Workout
• Day 3: At Home Yoga Workouts Stretch Between
• Day 4: Fat Burning HIIT Cardio Workout
• Day 5: Fat Burning Cardio Workout
• Day 6: HIIT Workout With Dumbbells
• Day 7: Ultimate Total Body Release with Foam Roller & Ball
• Day 8: Killer Ab Workout
• Day 9: Ultimate At Home Butt & Thigh Workout
• Day 10: Ultimate Cardio HIIT Workout for Belly Fat Loss
• Day 11: At Home Yoga Workouts Stretch Between
• Day 12: Ultimate Butt Lifting + Ab Toning Workout
• Day 13: Ultimate Cardio HIIT Workout for Belly Fat Loss
• Day 14: Ultimate Total Body Release with Foam Roller & Ball
• Day 15: At Home Fat Burning Cardio Workout Blast Fat
• Day 16: HIIT Workout With Dumbbells
• Day 17: Killer Ab Workout
• Day 18: Fat Burning Cardio Workout
• Day 19: The Ultimate At Home Butt & Thigh Workout
• Day 20: Fat Burning HIIT Cardio Workout
• Day 21: At Home Yoga Workouts Stretch Between

As you can see, the weekend schedule is not implied. But 2 times a week you are waiting for a relaxing workout: Yoga and Stretch Ultimate Total Body Release. For exercises you will need dumbbells (1-3 kg) for individual workouts, but most of the video is executed without inventory. In one program (Ultimate Total Body Release) is also required a special roller, but you can replace this video on stretching/yoga.

The program is designed for middle level training. Most of the exercises are feasible and beginners, but some aerobic and plyometric exercises is still not designed for beginner level. If you want to complicate the class, then just do two videos a day, combining strength cardio load.

The program 21 Day Transformation

1. At Home Fat Burning Cardio Workout Blast Fat (18 minutes)

Cardio-training, which is based on elements from martial arts. You are waiting for the punches and kicks to raise your heart rate and fat burning. The program is equipped with simple exercises from classic aerobics. The inventory is not needed.

2. Ultimate Butt Lifting + Ab Toning Workout (16 minutes)

Complex functional exercises focus on the muscles of the buttocks and abdomen. Julia offers quite original exercises for maximum muscle performance and troubleshoot problem areas. The inventory is not needed.

3. At Home Yoga Workouts Stretch Between (16 minutes)

This is a great stretching workout will help you to relax the muscles after exercise. From yoga in this program quite a bit, mostly you will work on stretching muscles. The inventory is not needed.

4. פעט ברענען HIIT קאַרדיאָו וואָרקאָוט (23 מינוט)

A set of exercises with emphasis on lower body. You’ll alternate plyometric drills and exercises on the Mat to tone the hips and buttocks. The inventory is not needed.

5. Fat Burning Cardio Workout No Equipment (20 minutes)

This cardio workout for fat burning and weight loss. You are waiting for simple jumps, but the high temp will stay on for 20 minutes. The inventory is not needed.

6. HIIT Workout With Dumbbells (22 minutes)

Available HIIT-workout which alternates cardio and strength exercises with dumbbells. The class dynamic, but available for speed. You will need dumbbells.

7. Killer Ab Workout (18 minutes)

This video is intended for treatment of the entire muscular system. Julia offers exercises in standing, lying and in position of the bar. It will help tighten up abdominal muscles, back and lateral muscles. Need a pair of dumbbells.

8. Ultimate At Home Butt & Thigh Workout (18 minutes)

Quality training for the muscles of the hips and buttocks will help you to efficiently work on the lower part of the body. The first half of the workout is standing waiting for you: squats, lunges and plyometrics. In the second half you will perform Pilates exercises on the Mat. The inventory is not needed.

9. Ultimate Cardio HIIT Workout for Belly Fat Loss (20 minutes)

Bosu workout for weight loss and tone muscles. You will alternating plyometric and strength exercises with dumbbells, allowing you to burn calories and improve the quality of the body. Need a pair of dumbbells.

10. Ultimate Total Body Release with Foam Roller & Ball (40 minutes)

This exercise from another instructor Kelsey with a special roller to massage and relax the muscles. If you have this movie no, just replace this video on stretching or yoga. For example, view the program, 3 Week Yoga Retreat.

The 21 Day Transformation program is suitable פֿאַר אַ ברייט קייט פון האַנדלינג. You can try this set if had a long break from school or just recently started training at home.

זען אויך: BeFiT ינטענסיטי: קאָמפּלעקס HIIT ווערקאַוץ פֿאַר די גאנצע גוף.