The Anllela Sagra Workout Routine

Are you curious about the Anllela Sagra workout routine?

Do you wonder how this Colombian fitness model trains to build her incredible body?

Then you’ve come to the right place.

In this comprehensive guide, I will show you how to use the Anllela Sagra workout routine to take your physique to the next level!

Introduction

Part 1: The Anllela Sagra Workout Routine
Part 2: The Anllela Sagra Diet Plan

Anllela Sagra is one of the most popular fitness influencers in the world today.

Originally from Colombia, Anllela grew up wanting to work in fashion. She earned a fashion design degree from the University of Colombia, but in 2013 her friend convinced her to compete in her first bodybuilding competition.

She placed 3rd in her first contest, and her fitness career quickly exploded from there.

Today Anllela is one of the most popular fitness models in the world, with more than 15 million subscribers on instagram alone!

Anllela has also appeared in numerous fitness magazines including Fitness Curves and Iron Man, and is an ambassador for the supplement brand 1UP Nutrition.

Anllela Sagra Stats

Birth Date: October 6, 1993
Height: 5 Feet 9 Inches
Weight: 130 Pounds
Breasts: 34 Inches
Waist: 24 Inches
Hips: 33 Inches

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The Anllela Sagra Workout Routine

So what does the Anllela Sagra workout routine actually look like?

Anllela Sagra trains 4-6 days per week using high volume resistance training workouts. She mostly focuses on her legs, glutes, and abs as those are her main priority.

However, she also performs plenty of work for her upper body to keep it in balance with her legs.

Here is the exact training split that Anllela uses to get in shape fast:

The Anllela Sagra Workout Schedule

Day 1: Legs And Glutes
Day 2: Abs
Day 3: Off
Day 4: Legs And Glutes
Day 5: Abs
Day 6: Upper Body
Day 7: Off

As you can see, Anllela trains about 5 days per week.

She trains her legs, glutes, and abs twice per week, and her upper body just once per week. This makes perfect sense – Anllela’s main goal is to build her lower body, so she gives her quads, glutes and hamstrings the most attention.

However, she still wants to have a balanced upper body so she trains her shoulders, arms and back at least once per week.

Of course, Anllela is always mixing up her workouts – she has a hard time sticking with one training split for more than a few weeks!

Here is one of Anllela’s beginner friendly full body workouts that you can try. Check it out:

Anllela Sagra Beginner Full Body Workout

Exercise #1: Barbell Deadlift, 3 sets of 10-15 reps
Exercise #2: Jump Squat, 3 sets of 10-15 reps
Exercise #3: Push Up, 3 sets of 10-15 reps
Exercise #4: Weighted Wall Sit, 3 sets of 10-15 reps

Talk about an intense workout!

Anllela Sagra says that these short full body workouts are perfect for beginners.

You get to train all of your different muscle groups using just a few simple exercises, so you can get great results without spending too much time in the gym.

“My goal is to help others get to where they desire, motivate and show them the best way to accomplish their goals and help them believe in themselves.”

For this workout Anllela uses barbell deadlifts, jump squats, push ups, and weighted wall sit ups.

All of these exercises are fantastic for working the different muscles of the body, including the legs, glutes, back, shoulders, arms, and abs.

Of course, Anllela is a more advanced athlete and she sometimes likes to perform advanced full body workouts. Check it out:

Anllela Sagra Advanced Full Body Workout

Exercise #1: Barbell Overhead Press, 4 sets of 10-15 reps
Exercise #2: Skipping Rope, 4 sets of 30 seconds
Exercise #3: Plie Dumbbell Squat, 4 sets of 10-15 reps
Exercise #4: Bodyweight Kickback, 4 sets of 10-15 reps
Exercise #5: Bodyweight Pull Up, 4 sets of 10-15 reps
Exercise #6: Alternating Leg Raise, 4 sets of 10-15 reps

Talk about an intense workout!

For this routine Anllela performs a total of 6 different exercises. She performs barbell overhead presses, skipping rope, plie dumbbell squats, bodyweight kickbacks, bodyweight pull ups and alternating leg presses.

Once again, all of these exercises are great for working the different muscle groups in your legs, upper body, and abs.

Anllela even throws in some skipping rope to improve her cardiovascular fitness. No wonder she is able to maintain her lean six-pack abs year-round!

Of course, to maintain her abs she also has to perform some direct ab workout at least 1-2 times per week.

Here is one of Anllela’s favorite core workouts that you can try. Check it out:

Anllela Sagra Advanced Ab Workout

Exercise #1: Bench Leg Raise, 4 sets of 10-15 reps
Exercise #2: Bicycle Kicks, 4 sets of 10-15 reps
Exercise #3: Hanging Leg Twist, 4 sets of 10-15 reps
Exercise #4: Kneeling Cable Crunch, 4 sets of 10-15 reps
Exercise #5: Side Plank , 4 sets of 30-45 seconds

Talk about an intense abs workout!

Anllela Sagra performs a wide variety of exercises for all the different muscles in her core, including her upper abs, lower abs, and obliques.

She starts with some relatively simple leg exercises, such as bench leg raises and bicycle kicks. After that she moves onto more advanced exercises like hanging leg twists, kneeling cable crunches, and side planks.

“Life is short not to celebrate every little thing.”

Anllela performs intense ab workouts like this about twice per week to maintain her incredible six-pack abs.

She could probably keep her abs even without these intense ab workouts. However, I’m sure the extra ab work doesn’t hurt!

Of course, Anllela performs plenty of legs-only workouts during the week to build her quads and glutes.

Here is one of her intense lower body workouts that you can try. Check it out:

Anllela Sagra Legs And Glutes Workout

Exercise #1: Seated Leg Extension, 4 sets of 10-15 reps
Exercise #2: Barbell Squat, 4 sets of 10-15 reps
Exercise #3: Walking Barbell Lunge, 4 sets of 10-15 reps
Exercise #4: Dumbbell Stiff-Legged Deadlift, 4 sets of 10-15 reps
Exercise #5: Donkey Calf Raise, 4 sets of 10-15 reps

This is a very simple but effective leg workout.

Anllela performs 4 exercises targeting her glutes and thighs, plus one “finisher” movement for her calves at the end of the workout. Anllela starts this workout with some simple quad exercises like seated leg extensions and barbell squats.

After that she moves into her glute-focused movements like walking barbell lunges and dumbbell stiff-legged deadlifts.

Finally she finishes the workout with her donkey calf raises to target her calves.

Talk about an intelligent way to train your legs!

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Anllela Sagra Workout Tips And Tricks

Anllela Sagra knows how hard it is to build a fitness influencer physique, with toned legs and a big bubble butt.

That’s why she put together the following tips and tricks to help you succeed on your fitness journey!

Pick A Goal, And Shoot For It!

Anllela says the most important thing is to have a specific goal that you are training for.

Find someone you want to look like, and then start copying their workouts to get the same results!

“No resting when it comes to reaching your dreams. Work for what you love every day. No excuses!”

Anllela always had the goal of looking the way she does today, and she says this goal helped her stay focused.

If you don’t have a goal, then it’s going to be hard to push through those extra reps in your workouts!

Discipline = Success

Anllela knows that anything worth having in life won’t come easy.

She had to train for over a year to get ready for her first bodybuilding competition. However, she says the results were totally worth it.

That competition is what kickstarted her fitness modeling career!

Anllela says that you won’t always be motivated to workout, so developing discipline will go a long ways in keeping you on track on your journey.

Focus On Yourself (And Ignore The Haters!)

Anllela says that there will always be people who are rooting against you.

Even though she has millions of followers on instagram, there are still people who doubt her. Anllela says that these people just fuel her drive to become better every day.

If you are struggling with people bringing you down, Anllela says just focus on yourself and ignore the haters!

Two A Day Workouts

Anllela knows that getting in shape fast for a photo shoot isn’t easy.

That’s why she has some “secret weapons” that she uses to get in shape fast, like 2-a-day workouts.

Whenever Anllela has to lose a lot of body fat quickly, but doesn’t have a lot of time to do it, she works out twice per day.

She says this is her biggest secret for transforming her body fast!

Train The Legs And Glutes!

Anllela’s main goal is to build her legs and glutes, so she trains these big muscle groups at least twice per week.

Anllela says whatever you want to grow (like your legs, glutes, back, arms etc.), then make sure you are training that muscle at least twice per week!

The extra training frequency will help these muscles groups grow faster than the others.

Bodyweight Workout Routines

When in doubt, Anllela likes to use bodyweight exercises to get in shape fast.

She says that you can get a great workout in just by using simple exercises like squats, lunges, and glute bridges.

Many fitness influencers like Kayla Itsines are also big fans of this approach.

Abs, Abs, Abs!

Anllela loves to train her abs!

She may already have some of the best abs in the fitness industry. However, that doesn’t stop her from performing high-intensity ab workouts to bring them out even more.

She says the best way to train your abs is to pick 5-10 bodyweight exercises and perform them all in a row with no rest between exercises!

By the time you perform your last exercise, your abs should be on fire!

Get Serious About The Body You Want!

Anllela knows that working out to build a great body isn’t easy.

She says you have to know why you are working out (such as to build your glutes etc.).

That way, when you are in the middle of a tough workout, you’ll have the extra motivation you need to push through to the end!

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The Anllela Sagra Diet

Anllela Sagra knows that you need more than just a great workout routine to look your best. You also need to follow a smart diet!

So what does the Anllela Sagra diet plan actually look like?

“Look at yourself. That’s you’re only competition.”

Anllela Sagra follows a strict diet plan with about 5 meals per day to stay in “bikini body” shape year round.

She loves to focus on healthy foods like lean proteins, healthy carbs, and plenty of fruits and vegetables.

Anllela used to train as a bodybuilder, so she is used to counting her total calories, as well as her proteins, carbs and fats at each meal. However, that doesn’t mean she is a robot! She also likes to have a cheat meal at least once per week to help her stick to her diet.

Here is the exact meal plan that Anllela uses when she wants to get in shape as fast as possible. Check it out:

The Anllela Sagra Diet Plan

1st Meal

1 whole egg
3 cups egg whites
Mixed fruit (berries, apples etc)
Spinach
Coffee

2nd Meal

Whey protein shake
Almond Butter
Greek yogurt

3rd Meal

Lean chicken breast
Broccoli
Avocado

4th Meal

Wild-caught salmon
1 large salad
Walnuts
Olives
Peppers
Onions
Tomatoes

5th Meal

1 Whole egg
3 cups egg whites
Steamed vegetables

As you can see, Anllela Sagra has 5 balanced meals per day.

She loves to start and end the day with eggs, as they are her all-time favorite protein source. However, she also eats plenty of other proteins throughout the day including chicken, salmon, and a whey protein shake.

She also eats plenty of fruits and vegetables, like berries, apples, salads, tomatoes, and steamed veggies.

This is a very smart way to eat when your goal is to get in shape as quickly as possible!

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Anllela gets bored when she eats the same thing every day, so she is always looking to mix things up.

To help with boredom, she has a list of healthy foods that she likes to eat throughout the week. Check it out:

Foods That Anllela Sagra LOVES To Eat!

Eggs and egg whites
Grilled chicken
Wild-caught salmon
Whey protein shakes
Broccoli
Asparagus
Other green veggies
Salads
Walnuts
Avocados
Olive oil
Greek yogurt
Coffee

Anllela says that as long as she sticks to these healthy foods, then she has no problem staying in fantastic shape! Of course, she also has a list of foods that she almost NEVER eats – even during her weekly cheat meals! Check it out:

Foods That Anllela Sagra NEVER Eats!

Sugar
Processed foods
Fried foods
Fast food
Vegetable oils
Artificial ingredients
Artificial sweeteners

Basically, Anllela Sagra tries to avoid any “bad” foods that would make it harder for her to maintain her physique.

Foods like sugar, fried chicken and artificial sweeteners are definitely out! However, healthy foods like lean proteins, fruits and vegetables are definitely on the menu!

No wonder Anllela has such an easy time maintaining her physique year-round!

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Anllela Sagra Diet Tips

Anllela knows that dieting is not easy – especially if you are new to working out and eating healthy. That’s why she put together this helpful list of tips for how to succeed on your new diet!

These are some of the exact tips that Anllela uses to stay in shape year-round, so they clearly work for her!

Carb Cycling

Anllela says that one of the best things she ever did was try carb cycling.

This is where you eat more carbs on some days during the week (like on your training days), and less carbs on other days (like your “off” days).

Anllela says that this tip lets her stay lean, while still eating plenty of food to fuel her intense workouts.

Protein Shakes

Anllela believes that whole foods like chicken, salmon, and eggs are the best way to meat your protein targets for each day. However, she also likes to have protein shakes to help her meet her daily protein requirements!

Anllela says that whey protein will never replace real food.

However, it can be a helpful substitute if you live a busy lifestyle and don’t have enough time to eat 5 whole food meals per day.

Cheat Meals!

Anllela follows a strict diet most of the week.

However, she isn’t afraid to give herself a well-deserved cheat meal!

She says that having a cheat meal is a great way to give your mind and body a break from a boring diet.

Of course, if you are just starting out then a cheat meal may not be necessary. However, when you get as lean as Anllela then they might be a good idea!

Flexible Dieting

Anllela Sagra is a big believer in the concept of “flexible dieting.”

This is where you can use different foods to help you meet your daily protein, carb, and fat goals for the day. For example, she isn’t afraid to have some bread or pasta (rather than “fitness foods” like rice or potatoes) to meet her carb targets for the day.

Anllela says that being flexible with the foods that you eat makes it that much easier to finish a tough diet and get in great shape!