AOS Diva Workout - Made for a Woman, Tough Enough for a Man

Anthony Diluglio
Year Released: 2008

Categories: Circuit Training (cardio and weights) , Kettlebell

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The Diva download workout contains a PDF file along with 2 video files. One video file has Anthony and Dr. Ron explaining why this workout is tailored for a woman’s health. The Diva workout combines strength and cardio circuits to help curb many ailments that effect women as they age, such as loss of bone density, heart disease and such. The other video has Anthony and his sister Stacy, demonstrate all the moves with modification to move up to advance or down to an easier level. There are 7 circuits with 3 exercises all lasting 1 minute with a rest period of 1 minute after each interval. The circuits contain the following moves:

Beginner rest 1 minute – Intermediate – Rest 30 seconds – Advanced – Rest 15 seconds

Warm up – Farmer’s Walk (30 seconds)
Round 1:
Swings – 2 handed or switching from one hand to another.
Super Plank with push up
Racked Squat

Round 2:
Renegade Rows – can be done with dumbbells or kettlebells
Jumping Jacks

Round 3
2 Hands Anyhow – Can be done with dumbbells or kettlebells
Hindu Pushup- Yoga push up
Squat Kick

Round 4
Clean and Press
Tactical Lunges
Side Plank

Round 5
Squat Triple Crush
Punch Matrix
Frog Jumps

Round 6
Suit Case Dead Lift
Kettlebell Jerk
Iron Cross – Can be done with dumbbells or kettlebells

Round 7
Figure 8 to a hold
Russian Twist
Hand-2-Hand Sumo

Bonus Round
Snatches (2 minutes. 1 minute per side)

I use Amy Bento’s Dynamic KB warm up for my preparation. At 53 years old I need a full warm up to get this body prepared for the work ahead and I really enjoy Amy’s on this DVD. Put a rocking CD and proceed to work your butt off. You may only have a minute to perform the moves but they get tougher as you progress, plus you can go heavier as you have 1 minute. You work every muscle and this workout really gets your heart rate up. I have been using this workout 2 to 3 times a week along with Barre, Pilates and Yoga on other days. My arms have begun to show some definition as the rest of my body. Some days I add extra abs at the end and when I’m feeling really strong I use a heavier kettlebell for the 2 minutes of snatches, then I collapse. What can I say but the Diva workout just ROCKS!

Instructor Comments:
I have been exercising with Cathe, CIA, and all the others. I have taken a kettlebell workshop to refine my form and learn proper kettlebell techniques for health and safety. I have most of the DVDs out in the market but the Diva workout is my current favorite. It's one I crave not dread.