Anllela Sagra is a name that is gaining popularity in the fitness world. She is a Colombian fitness model, social media influencer, and personal trainer who is inspiring thousands of people to lead healthy lives.
Her transformation story is incredible, as four years of weight training turned her from skinny to lean and toned.
Sagra believes that fitness is a lifestyle, not a temporary goal, and this is something that her followers can learn from her.
Those who aspire to have a fit and healthy body can follow her workout routine, which focuses on strength training, cardio, and flexibility.
Anllela Sagra Workout Routine
Anllela Sagra’s approach to fitness is centered around a combination of weight training and cardio exercises. She understands the importance of keeping her workouts engaging, and often makes adjustments to switch things up.
To maximize results in minimal time, she occasionally performs full-body workouts or circuit training. However, she cautions beginners against following demanding push-pull-leg or bro split routines, as this could lead to overtraining.
By staying committed to healthy and sustainable fitness practices, Anllela has achieved an inspiring level of physique that many people aspire to.
Quick Full-Body Workout for Beginners
If you’re new to strength training, full-body workouts are an ideal starting point. These workouts target all the major muscle groups, helping your body adapt to the rigors of strength training. Moreover, full-body workouts promote the release of growth hormones, which can lead to increased strength and muscle gains.
Here is a quick full-body workout for beginners that can help you get started on your fitness journey:
1. Squats – 3 sets of 12 reps
- Stand with feet shoulder-width apart
- Keep your chest up and back straight as you bend your knees and lower your hips
- Push through your heels and squeeze your glutes to return to standing position
2. Push-ups – 3 sets of 10 reps
- Start in a plank position with your hands slightly wider than shoulder-width apart
- Lower yourself until your chest touches the ground
- Push yourself back up to the starting position
3. Lunges – 3 sets of 10 reps each leg
- Step forward with one foot and lower your hips until both legs form right angles
- Push through your front heel and return to standing position
- Repeat on the other leg
4. Dumbbell Rows – 3 sets of 10 reps each arm
- Place one hand and knee on a bench or other sturdy surface
- Hold a dumbbell with your other hand and pull it toward your torso, keeping your elbow close to your body
- Lower the weight back down and repeat on the other arm
5. Plank – 3 sets, hold for 20-30 seconds each
- Start in a push-up position, but rest your forearms on the ground
- Keep your body in a straight line from head to heels and hold for the prescribed time
This workout targets all major muscle groups and can be completed in about 20–30 minutes. Remember to start with lighter weights or no weights at all if you are new to exercising, and gradually increase as you get stronger.
For those who are new to strength training, full-body workouts could be the best place to start. By working on the whole body, one can make the body more adaptable to strength training, which can later lead to targeted muscle gains.
In addition, these workouts promote a greater release of growth hormones, which can further enhance muscle growth and strength gains.
While the push-pull-leg split or bro split can be more advanced options, beginners must stick to full-body workouts as they may be too demanding and could lead to overtraining, resulting in injuries or muscle damage.
So, if you are just starting, full-body workouts are the perfect option to build a solid foundation for your fitness journey.
Advanced Full-Body Workout
Ready to take your strength and hypertrophy training to the next level? Look no further than Anllela Sagra’s advanced full-body workout routine.
Designed for those already familiar with these types of workouts, this routine focuses on promoting muscle gains and aiding in fat loss.
The circuit includes a range of exercises, including bodyweight movements like pull-ups and push-ups. If pull-ups are a challenge, don’t worry the assisted pull-up machine can be used instead.
The key is to do 3–4 rounds of the circuit with minimal rest between them, making for a challenging and effective workout.
Advanced Full-Body Workout Bodyweight:
1. Push-Ups (3 sets of 12 reps)
- Start in a plank position with your wrists and shoulders in line.
- Lower your body until your chest almost touches the ground.
- Push back up to the starting position.
- Repeat 12 times per set.
2. Squats (3 sets of 15 reps)
- Stand with your feet shoulder-width apart.
- Lower your body as if you’re sitting down on an imaginary chair.
- Keep your knees in line with your toes.
- Push back up to the starting position.
- Repeat 15 times per set.
3. Pull-Ups (3 sets of 8 reps)
- Hang from a pull-up bar with your palms facing away from you.
- Pull your body up until your chin reaches the bar.
- Lower yourself back down to the starting position.
- Repeat 8 times per set.
4. Lunges (3 sets of 10 reps per leg)
- Stand with your feet hip-width apart.
- Take a big step forward with one leg.
- Lower your body until your front thigh is parallel to the ground.
- Push back up to the starting position.
- Repeat 10 times on one leg before switching to the other leg.
5. Plank (3 sets of 30 seconds)
- Start in a push-up position, but with your forearms on the ground.
- Keep your body straight and your abs tight.
- Hold for 30 seconds per set.
Completing this advanced full-body workout with the recommended reps and sets will provide a challenging and effective way to improve muscular strength and endurance. It’s important to maintain proper form throughout each exercise to prevent injury and maximize the benefits of the workout.
Fitness enthusiasts and fans of Anllela Sagra alike can’t help but be in awe of her well-defined and toned abs. As a fitness model and influencer, Anllela knows the importance of a healthy and fit body, and she emphasizes this through her workout routines.
Her ab workouts are no exception, which include routine exercises that target and strengthen the muscles in the core area.
Ab Workout Bodyweight for Anllela Sagra:
1. Bicycle Crunches – 3 sets x 15 reps
Lie flat on your back with your hands behind your head and your legs in the air in a tabletop position. Bring your opposite elbow and knee together, then switch sides and repeat.
2. Mountain Climbers – 3 sets x 15 reps
Start in a plank position with arms straight, then bring one knee to your chest, switch legs and keep repeating.
3. Leg Raises – 3 sets x 12 reps
Lie flat on your back with your hands under your glutes, then raise both legs and lower them slowly.
4. Plank Oblique Twist – 3 sets x 12 reps each side
Start in a plank position, then bring one knee towards your opposite elbow and twist. Switch sides and repeat.
5. Russian Twists – 3 sets x 15 reps
Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly, then twist your torso and touch the floor on either side of your body.
Remember to focus on good form and engaging your core muscles throughout each exercise.
Anllela Sagra Diet Plan
Anllela Sagra swears by her clean and organic diet. She believes in consuming five small meals every day that is evenly spaced out and loaded with protein.
Anllela primarily relies on grilled chicken, salmon, and egg whites as her go-to sources of protein. Additionally, she includes healthy fats in her diet by incorporating Greek yogurt, goat cheese, olives, and nuts.
Anllela gives credit to her diet for 80% of her sculpted physique, while exercise accounts for the other 20%.
Choosing to consume fresh and nourishing foods has not only helped her maintain her toned and muscular body but has also given her the energy to power through her rigorous workout routines.
Sample Meal Plan for Anllela Sagra’s Diet Plan:
Grilled chicken breast with a side of steamed broccoli, carrots, and bell peppers A serving of goat cheese and a handful of almonds.
A spinach omelet made with two egg whites and one whole egg A side of fruit.
A cup of Greek yogurt topped with blueberries, banana slices, and walnuts.
Grilled salmon served with a side of roasted sweet potatoes and asparagus. Olives for added healthy fats.
Steamed edamame served with a side of brown rice and steamed zucchini. A serving of hummus for added flavor and healthy fats.
This is an example of Anllela Sagra’s diet plan that you can use as a guide to fuel your body in the same way she does. Remember to focus on eating clean and nourishing foods, as this is the cornerstone of her diet.
Anllela recommends drinking plenty of water throughout the day to stay hydrated and energized for your workouts.
Anllela Sagra’s Supplements & Recommendations
Anllela Sagra understands that proper nutrition is the key to achieving the body she desires.
That’s why she supplements her diet plan with a variety of proteins, energy boosters, vitamins and minerals, and micronutrients to fill nutrition gaps and elevate her energy levels.
Whey protein is an essential part of her diet plan as it helps provide high-quality protein, while post-workout recovery is achieved through BCAAs and casein proteins.
But it’s not just about achieving a fit physique, Anllela also places value in improving her overall health.
By taking collagen peptides, she’s able to improve her skin, bones, and nails. By ensuring her body receives the proper nutrition, Anllela can relieve stress and achieve maximal results in her fitness goals.
Anllela Sagra’s diet plan is a great example of how to fuel your body for optimal health and fitness results.
By focusing on consuming clean, organic foods as well as supplementing with proteins, energy boosters, vitamins, and minerals, you can create an ideal environment for muscle growth and recovery.
Her recommendations on staying hydrated throughout the day are essential to keeping your energy levels up during workouts.
Anllela has managed to achieve success by following these principles; why not take advantage of them yourself? With dedication and consistency combined with proper nutrition, you too may be able to reach your goals!
I'm Jacob Foxx, a proud native of the outskirts of Chicago, Illinois. I was enamored with the expansive Star Trek universe and its promise of cutting-edge technology and space travel from a young age. This early fascination with science fiction sparked my imagination and laid the foundation for my writing career. Alongside my love for the cosmos, I developed a passion for fitness in my formative years.
This dual interest in the world of tomorrow and the pursuit of physical health has greatly informed my writing, allowing me to explore themes of human potential and the future of our species. As an author, I strive to blend these passions into compelling narratives that inspire readers to dream and to push their own boundaries.