Anna Kournikova's Lean, Strong & Sexy Workout 1 - Women's Health

Anna
Kournikova’s
Lean,
Strong
& Sexy
Workout
Whether you have
ambitious weight-loss
goals like The Biggest Loser
contestants or just want
to sculpt a sexier physique,
this workout—which Anna
says is one of her personal
favorites—will help get
you where you want to be.
Two or three times a week,
using a four- to six-pound
medicine ball, complete
the prescribed reps of
each move, going from
one exercise to the next
without stopping. Rest one
minute, then repeat for a
total of three circuits.
1Medicine-
Ball Slam
Stand with your feet
slightly wider than
hip-width apart, knees
slightly bent, and raise
your arms overhead,
bending your elbows
so the medicine ball is
behind your head (a).
Keeping your core
tight, throw the ball as
hard as you can onto
the ground, lowering
into a squat as you
follow through (b).
Immediately return
to start and repeat for
20 total reps.
A
B
4
Squat with Biceps Curl
Holding the medicine ball with both hands, stand
with your feet two to three feet apart. Keeping
your chest up, sit your hips back and bend your
knees to lower into a deep squat, lowering the
ball between your legs (a). Push through your
heels and squeeze your glutes to return to
standing, bending your elbows to curl the ball
in front of your chest (b). That’s one rep. Do 20.
5Wall Sit
with
Rotation
With your back
against a wall, hold a
medicine ball with
both hands in front
of your chest and
lower into a squat (a).
Keeping your hips
steady, twist to the
left and reach the ball
toward the wall (b).
Return to center.
That’s one rep.
Repeat on the other
side. Move back and
forth at a slow,
controlled pace
for 20 total reps.
Quick tip:
Make it harder by
fully extending
your arms instead
of bending your
elbows.
A
B
A
B
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2Backhands
& Forehands
Standing with your feet
wider than hip-width
apart, shift your weight
onto your left leg, knee
bent. Twist your torso and
shoulders to the left and
bring the ball to the left of
your chest, elbows bent
(a). In one motion, step
your right foot forward,
twist your torso and hips
forward, and lower into a
lunge, swinging the ball in
front of your body and
above your right shoulder
(b). Reverse the motion
to return to start. That’s
one rep. Do 10, then
switch sides and repeat.
Quick tip:
Stay light on your
feet and move
quickly with each
rep, mimicking the
on-court moves.
3
Russian Twist
Hold the ball in both hands and sit with your legs slightly
bent, feet together. Raise your feet off the ground (a).
Twist your torso to lower the ball to the ground (b).
Return to center and repeat on the other side. Do 10 reps.
A
Quick tip:
Keep your back
flat, hips forward,
and lower body
steady as you twist
from side to side.
A
B
B
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6High-to-
Low Chop
Stand with your feet
wider than hip-width
apart, holding the
ball directly overhead,
arms extended (a).
Sit your hips back and
lower into a squat,
simultaneously lowering
the ball to your left foot,
keeping your arms
straight (b). Push through
your heels and squeeze
your glutes to return
to start. That’s one rep.
Repeat, lowering the
ball to your right foot,
and continue alternating
for 20 total sets.
Quick tip:
Up your heart rate
(and total calorie
burn) by moving
through the reps at
a quick pace.
Boost
Your
Burn //
Torch more calories by adding short
cardio bursts into this workout. All you
need is a jump rope.
At the end of each circuit, pick up the
rope and jump as fast as you can for a
minute. (Don’t have a rope? Just
pretend!) Rest for 30 seconds, then
repeat up to five times. Move
immediately into your next circuit and
continue this pattern until you’ve
finished three circuits.
A
B
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