Anatoly
Fitness Influencer, Powerlifting Coach & Content Creator
Anatoly is a globally recognized fitness influencer and personal trainer known for his energizing morning routines and intense strength training workouts. With over 12 years of experience building training systems, he shares powerlifting techniques, custom programs, and gym motivation across TikTok, YouTube, and Instagram. His viral content and extreme dedication to gym consistency have inspired millions to prioritize functional strength.
Quick Facts
Notable Wins
- Built a 12-year training system used by thousands of fitness enthusiasts
- Generated viral fitness content across TikTok, YouTube, and Instagram with millions of views
- Developed custom training programs and workout routines for diverse fitness levels
- Established consistent morning gym dedication as a signature lifestyle habit
- Partnered with Arriba Nutrition to optimize pre-workout supplementation protocols
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01
Morning Foundations: Pre-Gym Activation & Preparation
Hydration is the foundation of every rep.
Wake & Hydration Protocol
Anatoly wakes at 6:00 AM and immediately consumes 500-750ml of water to rehydrate after sleep. This primes his central nervous system and supports muscle protein synthesis before training. Consistent wake times—even on weekends—anchor his circadian rhythm and optimize cortisol patterns for peak morning performance.
Morning Hydration Protocol
- 500-750ml water within 5 minutes of waking
- Room-temperature or slightly warm water for faster absorption
- Consistent 6:00 AM wake time, 7 days per week
- Hydration before any caffeine or supplementation
- Supports muscle pump and nutrient delivery during training
"The first action of your day determines the quality of your training."
Everyday adaptation: Fill a large water bottle the night before and place it on your nightstand. Drink it immediately upon waking—no equipment needed, zero cost, massive impact on energy and focus.
Supplements amplify consistency, not replace it.
Pre-Workout Supplementation & Coffee
At 6:15 AM, Anatoly consumes 1 cup of black coffee (approximately 95mg caffeine) and prepares his pre-workout supplement. He uses Arriba Nutrition pre-workout at a measured 3-4 scoops (not the extreme 5-scoop doses sometimes referenced). This combination delivers sustained energy, improved focus, and enhanced blood flow for the upcoming training session.
Pre-Workout Supplementation Strategy
- 1 cup black coffee at 6:15 AM for immediate caffeine boost
- Arriba Nutrition pre-workout at 3-4 scoops mixed with 300ml water
- Wait 15-20 minutes for supplement absorption before gym entry
- Avoid exceeding recommended dosages—consistency matters more than extremes
- Timing: supplement intake 20-30 minutes before first lift
"Discipline in supplementation is discipline in training."
Everyday adaptation: Brew a simple cup of coffee and mix any quality pre-workout powder with water 20 minutes before your workout. You don't need exotic brands—consistency with any reputable product beats sporadic extremes.
The mind lifts the weight; the body follows.
Mental Priming & Gym Mindset
While the pre-workout absorbs, Anatoly spends 5-10 minutes in mental preparation. He visualizes his primary lifts (deadlifts, front squats, overhead presses), reviews his training targets, and sets a clear intention for the session. This brief mindfulness practice reduces decision fatigue and anchors focus during high-intensity training.
Mental Priming Protocol
- Visualize 3-5 key lifts for the day with perfect form
- Review training targets: reps, sets, and intensity benchmarks
- Set one clear intention: "Build back strength" or "Improve deadlift lockout"
- Deep breathing: 5 cycles of 4-second inhale, 6-second exhale
- Eliminate phone distractions during this window
"Intention without action is fantasy. Action without intention is chaos."
Everyday adaptation: Spend 5 minutes before your workout writing down 3 exercises you'll do and why. This simple practice clarifies focus and eliminates gym wandering—no app or coach required.
02
Strength Training: Powerlifting & Back Development
A proper warm-up is an investment, not a waste of time.
Warm-Up & Movement Preparation
Anatoly begins with a 10-15 minute dynamic warm-up focusing on spinal mobility, hip activation, and shoulder preparation. He includes arm circles, leg swings, cat-cow stretches, and light cardio to elevate heart rate and prime the central nervous system. This reduces injury risk and improves movement quality during heavy compound lifts.
Dynamic Warm-Up Protocol
- 2-3 minutes light cardio (rowing machine or jump rope)
- Arm circles and shoulder dislocations: 10 reps each direction
- Cat-cow stretches: 10 reps for spinal mobility
- Leg swings and hip circles: 10 reps each leg
- Bodyweight squats and push-ups: 10 reps each to activate major muscle groups
"Movement quality determines strength quality."
Everyday adaptation: Spend 10 minutes doing basic stretches and light movement before your workout—no equipment needed. Arm circles, leg swings, and bodyweight squats cost nothing and dramatically improve how your body feels under load.
Deadlifts and squats build champions.
Primary Compound Lifts: Deadlifts & Front Squats
Anatoly dedicates 45-60 minutes to primary compound lifts. His typical session includes Deadlift Mop Pulls (3 sets × 10 reps), Conventional Deadlifts (4 sets × 5-6 reps), and Front Squats (4 sets × 8 reps). He prioritizes perfect form over ego-driven weight, resting 2-3 minutes between heavy sets to allow full nervous system recovery. This approach builds functional strength while minimizing injury risk.
Primary Compound Lift Structure
- Deadlift Mop Pulls: 3 sets × 10 reps for back activation and grip strength
- Conventional Deadlifts: 4 sets × 5-6 reps at 85-90% 1RM
- Front Squats: 4 sets × 8 reps for quad and core development
- Rest periods: 2-3 minutes between heavy sets
- Form check: video record or use mirror feedback every 2-3 sessions
"The weight doesn't matter if your form is broken."
Everyday adaptation: Pick two compound movements you can do safely (squats and deadlifts, or push-ups and rows). Do 3-4 sets of 5-8 reps with perfect form, resting 2-3 minutes between sets. This simple structure builds strength faster than any fancy program.
Grip strength is life strength.
Accessory Work: Grip Strength & Back Isolation
After primary lifts, Anatoly performs 20-30 minutes of accessory work. This includes Dumbbell Rows (3 sets × 10-12 reps), Overhead Presses (3 sets × 8 reps), and dedicated grip training using farmer carries or grip trainers. These movements build back thickness, shoulder stability, and forearm resilience—critical for long-term lifting longevity and functional strength.
Accessory Work Protocol
- Dumbbell Rows: 3 sets × 10-12 reps per arm for back development
- Overhead Presses: 3 sets × 8 reps for shoulder and core strength
- Farmer Carries or Grip Trainer: 3 sets × 30-45 seconds for grip resilience
- Rest periods: 60-90 seconds between accessory sets
- Focus on controlled tempo and mind-muscle connection
"Accessories build the foundation that compounds rest on."
Everyday adaptation: After your main lifts, add 2-3 isolation exercises for 3 sets of 8-12 reps each. Rows, presses, and carries require minimal equipment and dramatically improve overall strength and resilience.
Recovery is where adaptation happens.
Cool-Down & Mobility Work
Anatoly finishes his 2-hour training block with 10-15 minutes of cool-down mobility work. This includes static stretches for hip flexors, hamstrings, chest, and shoulders, plus foam rolling on the upper back and quads. This practice reduces delayed-onset muscle soreness (DOMS), improves blood flow to fatigued muscles, and maintains long-term mobility and movement quality.
Post-Workout Cool-Down Protocol
- Static stretching: 30-45 seconds per muscle group (hips, hamstrings, chest, shoulders)
- Foam rolling: upper back and quads for 1-2 minutes each
- Deep breathing: 5 cycles of 4-second inhale, 6-second exhale
- Light walking or rowing: 3-5 minutes to gradually lower heart rate
- Hydration: 500ml water post-workout
"The cool-down is where your body begins to rebuild."
Everyday adaptation: After your workout, spend 10 minutes stretching and foam rolling the muscles you trained. This costs nothing, prevents soreness, and improves how you feel the next day.
03
Nutrition & Hydration: Fueling Strength & Recovery
The post-workout meal is your first recovery tool.
Post-Workout Nutrition Window
Within 30-45 minutes of finishing his workout, Anatoly consumes a meal containing 40-50g protein and 60-80g carbohydrates. This typically includes grilled chicken or lean beef with rice, sweet potato, or oats. This timing maximizes muscle protein synthesis, replenishes depleted glycogen stores, and initiates the recovery cascade. Consistent post-workout nutrition is non-negotiable for strength athletes.
Post-Workout Meal Structure
- 40-50g protein: grilled chicken breast, lean ground beef, or fish
- 60-80g carbohydrates: white rice, sweet potato, or oatmeal
- Minimal fat: keep fat under 10g to prioritize carb absorption
- Timing: consume within 30-45 minutes of training completion
- Hydration: 500-750ml water with the meal
"Nutrition timing is the difference between recovery and stagnation."
Everyday adaptation: After your workout, eat a simple meal of protein (chicken, beef, eggs) and carbs (rice, potatoes, oats) within 45 minutes. No fancy supplements needed—whole foods work perfectly and cost less.
Consistency in nutrition beats perfection in planning.
Midday Protein & Hydration Protocol
At 12:00 PM, Anatoly consumes his second major meal: 40-50g protein with vegetables and moderate carbohydrates. He pairs this with 750ml water to maintain hydration status. Throughout the day, he aims for 3-4 liters of total water intake, adjusting for training intensity and climate. This consistent protein distribution supports muscle protein synthesis and prevents the energy crashes that derail training performance.
Midday Nutrition & Hydration
- 40-50g protein: lean meat, fish, or plant-based alternative
- Vegetables: broccoli, spinach, or mixed greens for micronutrients
- Moderate carbs: 40-60g from rice, pasta, or bread
- 750ml water with the meal
- Daily hydration target: 3-4 liters total (adjust for training and climate)
"Hydration is invisible until you're dehydrated."
Everyday adaptation: Eat a balanced lunch with protein, veggies, and carbs, then drink a large water bottle with it. Aim for 3-4 liters of water daily—track it with a simple water bottle or phone reminder.
Small meals prevent energy crashes and training plateaus.
Afternoon Snack & Energy Maintenance
At 3:00 PM, Anatoly consumes a light snack: 20-30g protein (Greek yogurt, protein shake, or nuts) paired with 30-40g carbohydrates (fruit, granola, or rice cakes). This prevents the afternoon energy dip, maintains stable blood sugar, and prepares his body for evening recovery. This snack is particularly important on training days to sustain muscle protein synthesis and prevent muscle breakdown.
Afternoon Snack Protocol
- 20-30g protein: Greek yogurt, protein shake, or mixed nuts
- 30-40g carbohydrates: banana, apple, granola, or rice cakes
- Timing: 3:00 PM to prevent afternoon energy crash
- Hydration: 500ml water with snack
- Keep snack portable for gym or work environments
"The snack between meals is the snack that builds muscle."
Everyday adaptation: Pack a simple snack: Greek yogurt with granola, a protein shake, or a handful of nuts with a banana. Eat it at 3 PM to avoid the afternoon energy crash—minimal prep, maximum impact.
Dinner is where your body rebuilds itself.
Evening Dinner & Recovery Nutrition
Anatoly's evening meal at 6:00 PM contains 40-50g protein, 50-70g carbohydrates, and healthy fats from olive oil or avocado. This meal supports overnight muscle protein synthesis, replenishes any remaining glycogen, and provides satiety for quality sleep. He prioritizes whole foods and avoids heavy processing or excessive caffeine after this meal to protect sleep quality.
Evening Dinner Structure
- 40-50g protein: salmon, chicken, or lean beef
- 50-70g carbohydrates: sweet potato, brown rice, or quinoa
- Healthy fats: olive oil, avocado, or nuts (10-15g)
- Vegetables: mixed greens or roasted vegetables for micronutrients
- Timing: 6:00 PM, 2-3 hours before bed for optimal digestion
"What you eat at dinner determines how you recover at night."
Everyday adaptation: Cook a simple dinner: grilled protein, a starch (rice or potato), and vegetables with olive oil. Eat it 2-3 hours before bed—this simple structure supports muscle growth and sleep quality without complexity.
04
Content Creation & Community Engagement: Sharing the Message
Your content is your legacy.
Video Content Creation & Platform Strategy
Anatoly dedicates 45-60 minutes to content creation, filming short-form videos for TikTok and Instagram Reels, plus longer-form training breakdowns for YouTube. He focuses on demonstrating proper form, sharing training principles, and documenting his daily consistency. This content serves dual purposes: it educates his audience and creates accountability for his own training discipline. He typically films 3-5 short videos and 1-2 longer-form pieces per week.
Content Creation Protocol
- Film 3-5 short-form videos (15-60 seconds) for TikTok and Instagram
- Create 1-2 longer-form videos (5-15 minutes) for YouTube with detailed training breakdowns
- Focus on form demonstration, training principles, and consistency messaging
- Post consistently: 3-4 times per week across platforms
- Engage with comments and community feedback daily
"Your content teaches others; your consistency teaches yourself."
Everyday adaptation: Film one simple video of your workout using your phone camera. Post it to one social platform—this creates accountability and helps others learn from your training. No fancy equipment needed, just consistency.
Teaching others deepens your own understanding.
Training Program Development & Community Support
Anatoly spends 30-45 minutes developing and refining custom training programs for clients and community members. He reviews training logs, adjusts programming based on progress, and provides direct coaching feedback. This work reinforces his own training principles, keeps him connected to his community, and creates a sustainable income stream. He prioritizes quality over quantity, working with a limited number of clients to ensure personalized attention.
Program Development & Coaching Protocol
- Review 5-10 client training logs and provide detailed feedback
- Develop 2-3 new program variations based on client goals and feedback
- Offer 1-on-1 coaching calls or messaging support for key clients
- Update training program offerings based on seasonal trends and client needs
- Maintain detailed records of client progress and program adjustments
"Coaching others is coaching yourself."
Everyday adaptation: If you're serious about fitness, mentor one person in your life—share your training knowledge, review their form, and help them stay consistent. This deepens your own understanding and builds community.
05
Evening Recovery & Sleep Optimization: Building Tomorrow's Strength
Tension in the body creates tension in the mind.
Mobility & Stress Release Protocol
At 8:30 PM, Anatoly performs 15-20 minutes of gentle mobility work and stress-release practices. This includes foam rolling, static stretching, and deep breathing exercises. These practices reduce muscle tension, lower cortisol levels, and signal to the nervous system that recovery is beginning. This wind-down is critical for sleep quality and overnight muscle protein synthesis.
Evening Mobility & Stress Release
- Foam rolling: upper back, quads, and hip flexors for 2-3 minutes total
- Static stretching: hold each stretch for 45-60 seconds, focus on tight areas
- Deep breathing: 10 cycles of 4-second inhale, 6-second exhale
- Light yoga or tai chi: 5-10 minutes for nervous system downregulation
- Eliminate screens 30 minutes before this protocol begins
"Recovery is not passive; it's an active practice."
Everyday adaptation: Spend 15 minutes stretching and breathing deeply before bed. Foam roll tight areas, hold stretches, and focus on slow breathing—this costs nothing and dramatically improves sleep quality.
Sleep is where champions are built.
Sleep Preparation & Digital Detox
At 9:00 PM, Anatoly begins his sleep preparation protocol. He eliminates all screens (phone, computer, TV) to prevent blue light disruption of melatonin production. He dims lights throughout his living space, lowers room temperature to 65-68°F, and prepares his bedroom for optimal sleep conditions. This 90-minute wind-down allows his nervous system to fully transition from sympathetic (training) to parasympathetic (recovery) dominance.
Sleep Preparation Protocol
- Eliminate all screens at 9:00 PM (phone, computer, TV)
- Dim lights throughout living space to signal melatonin production
- Lower bedroom temperature to 65-68°F for optimal sleep
- Read physical books or listen to audiobooks instead of screens
- Maintain consistent bedtime: 10:30 PM, even on weekends
"Blue light at night is kryptonite for recovery."
Everyday adaptation: Put your phone away at 9 PM, dim your lights, and lower your room temperature. Read a book or listen to a podcast instead. This simple protocol improves sleep quality dramatically without any cost.
Hydration at night supports recovery at night.
Evening Hydration & Sleep Nutrition
At 9:30 PM, Anatoly consumes 250-300ml water to maintain hydration throughout the night without excessive bathroom trips. He may include a small snack if hungry: 10-15g casein protein (cottage cheese or Greek yogurt) with minimal carbohydrates. This provides amino acids for overnight muscle protein synthesis without spiking blood sugar or disrupting sleep. He avoids caffeine, alcohol, and heavy foods that interfere with sleep architecture.
Evening Hydration & Sleep Nutrition
- 250-300ml water at 9:30 PM for overnight hydration
- Optional light snack: 10-15g casein protein (cottage cheese or Greek yogurt)
- Avoid caffeine after 2:00 PM
- Avoid alcohol, which disrupts sleep architecture and recovery
- Avoid heavy meals 2-3 hours before bed
"What you consume before sleep determines what your body builds at night."
Everyday adaptation: Drink a glass of water before bed and eat a small snack if hungry (yogurt, cottage cheese, or a handful of nuts). This supports overnight recovery without disrupting sleep.
Sleep is where the magic happens.
Sleep & Overnight Recovery
Anatoly targets 7-9 hours of consistent sleep, aiming for 10:30 PM bedtime and 6:00 AM wake time. During sleep, his body undergoes critical recovery processes: muscle protein synthesis peaks, growth hormone is released, and the nervous system consolidates training adaptations. He maintains consistent sleep timing even on weekends to anchor his circadian rhythm. This consistency is as important as the training itself.
Sleep Optimization Protocol
- Target 7-9 hours of sleep nightly
- Consistent bedtime: 10:30 PM, even on weekends
- Consistent wake time: 6:00 AM to anchor circadian rhythm
- Room temperature: 65-68°F for optimal sleep architecture
- Track sleep quality: note energy levels and recovery the following day
"Consistency in sleep is consistency in strength."
Everyday adaptation: Go to bed and wake up at the same time every day, even weekends. Keep your room cool (65-68°F) and dark. This simple consistency improves sleep quality and training recovery more than any supplement.
06
Mindset & Philosophy: The Mental Foundation of Consistency
Consistency beats intensity. Discipline beats motivation.
Consistency Over Perfection
Anatoly's entire routine is built on one principle: consistency over perfection. He trains at 6:00 AM every day, regardless of how he feels. He eats balanced meals consistently, not perfectly. He sleeps at 10:30 PM even when tempted to stay up. This philosophy removes decision fatigue and creates compounding results over years. After 12 years of consistent training, his results speak louder than any single perfect day ever could.
Consistency Philosophy in Practice
- Train at the same time every day, even when motivation is low
- Eat balanced meals consistently, not perfectly—80/20 rule
- Sleep at the same time every night, even on weekends
- Show up for your community and content creation regularly
- Track progress over months and years, not days and weeks
"Twelve years of consistency beats twelve months of perfection."
Everyday adaptation: Pick one habit (gym, nutrition, sleep, or meditation) and commit to it for 90 days at the same time every day. Don't aim for perfection—just consistency. After 90 days, you'll have built a foundation that lasts years.
The best time to plant a tree was 20 years ago. The second best time is today.
Long-Term Vision & Patience
Anatoly's 12-year training system reflects a long-term vision that most people lack. He doesn't chase viral moments or quick gains—he builds sustainable strength and community over years. This perspective allows him to make decisions that serve his future self, not his immediate impulses. He prioritizes sleep over late-night partying, consistent training over sporadic extremes, and genuine community over follower counts. This patience is rare and powerful.
Long-Term Vision Practice
- Set 5-year strength goals, not just monthly targets
- Build systems that compound over time (training, nutrition, sleep)
- Measure progress in years and decades, not weeks
- Make decisions that serve your future self, not immediate gratification
- Invest in relationships and community, not just followers
"Your future self will thank you for the discipline you show today."
Everyday adaptation: Write down a 5-year goal (strength, health, or life goal). Then identify 3 daily habits that move you toward it. Execute those habits consistently, and revisit your goal every 6 months. This simple practice aligns daily actions with long-term vision.
Alone we go fast; together we go far.
Community & Accountability
Anatoly's content and coaching create genuine community around shared values: consistency, strength, and discipline. He engages with followers daily, responds to comments, and builds relationships beyond transactional interactions. This community serves as mutual accountability—his followers hold him accountable to his message, and he holds them accountable to their goals. This reciprocal accountability is far more powerful than any individual motivation.
Community & Accountability Practice
- Engage authentically with your community daily (respond to comments, messages)
- Share your struggles, not just your wins—vulnerability builds trust
- Find an accountability partner or small group with shared goals
- Celebrate others' progress as much as your own
- Build systems that create mutual accountability (training partners, coaching groups)
"Your community is your mirror. Choose it wisely."
Everyday adaptation: Find one person with similar fitness goals and check in with them weekly. Share your progress, struggles, and wins. This simple accountability dramatically increases consistency and makes the journey enjoyable.
Frequently Asked Questions
Common questions about Anatoly's daily routine
Anatoly wakes at 6:00 AM every day, including weekends. He immediately drinks 500-750ml of water, then consumes black coffee and Arriba Nutrition pre-workout supplement by 6:15 AM. He enters the gym by 6:45 AM after a 10-15 minute dynamic warm-up. This consistent timing anchors his circadian rhythm and ensures he trains during peak testosterone and cortisol windows. The consistency matters more than the specific time—what's important is maintaining the same schedule daily to build a sustainable habit.
Anatoly uses 3-4 scoops of Arriba Nutrition pre-workout, mixed with 300ml water, consumed 20-30 minutes before training. While some viral content references extreme 5-scoop doses, this is not recommended and exceeds safe caffeine and stimulant thresholds. The 3-4 scoop range provides effective energy and focus without excessive stimulation or cardiovascular stress. Always follow product label recommendations and consult a healthcare provider if you have underlying health conditions. Pre-workout supplements amplify consistency but don't replace proper sleep, nutrition, and training fundamentals.
Anatoly prioritizes consistent protein intake (40-50g per meal, 4 times daily), strategic carbohydrate timing around training, and deliberate hydration (3-4 liters daily). His post-workout meal (within 30-45 minutes) contains 40-50g protein and 60-80g carbs to maximize muscle protein synthesis. He eats balanced meals at consistent times: post-workout (9 AM), lunch (12 PM), afternoon snack (3 PM), and dinner (6 PM). This approach emphasizes whole foods over supplements, consistency over perfection, and timing over calorie obsession. The key is eating the same balanced meals daily—this removes decision fatigue and creates predictable results.
Anatoly's consistency is built on three pillars: (1) Same time every day—6 AM wake, 6:45 AM gym, 10:30 PM bed, even on weekends; (2) Systems over motivation—he relies on habits and routines, not daily willpower; (3) Long-term vision—his 12-year training system reflects patience and compounding results. He doesn't chase perfection or viral moments; he shows up consistently and lets results compound over years. This philosophy removes the need for constant motivation and creates sustainable strength building. His success is not about intensity or extremes—it's about boring, consistent execution.
Anatoly shares content across TikTok, YouTube, Instagram, and Facebook. He creates short-form videos (15-60 seconds) for TikTok and Instagram Reels, longer-form training breakdowns (5-15 minutes) for YouTube, and community engagement posts on Facebook. He posts 3-4 times per week and engages with comments daily. Beyond content creation, he offers custom training programs through his website (shmondenkovladimir.com) and provides direct coaching to select clients. His content strategy emphasizes education and community building over follower counts—quality engagement beats viral moments.
Tools & Products Mentioned
Naturally referenced gear from the routine. Some links may be affiliate links.
Arriba Nutrition Pre-Workout
Shop →Pre-workout supplement used at 3-4 scoops before morning training sessions for energy, focus, and blood flow enhancement.
TikTok
Shop →Platform for sharing short-form workout routines, training tips, and fitness motivation content with millions of followers.
YouTube
Shop →Platform for sharing longer-form training videos, workout breakdowns, and comprehensive training program tutorials.
Platform for sharing fitness reels, training highlights, and daily consistency updates with engaged fitness community.
Platform for sharing gym motivation content, community engagement, and fitness inspiration with broader audience.
Anatoly's Training Programs
Shop →Custom workout and training program offerings developed from 12 years of strength training experience and coaching.
Research Sources
Verified articles, interviews, and references used to build this routine.
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- Anatoly morning routine #anatoly #gym #fitness - Facebook https://www.facebook.com/groups/372004778890536/posts/478388514918828/
- Transform Your Morning Routine with Anatoly's Fitness Inspiration - Instagram https://www.instagram.com/reel/DQev3ZBD8cF/
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- Anatoly's Morning routine - YouTube https://www.youtube.com/shorts/pQakUkfrtHg
- Anatoly Morning Routine - YouTube https://www.youtube.com/shorts/OK8-GjYjSF0
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- Morning routine LA edition #anatoly @arribanutrition - Instagram https://www.instagram.com/reel/C8_lWNvuqwk/?hl=en
- If only everyday was like this, I would be a multimillionaire #anatoly - Instagram https://www.instagram.com/reel/C1FBwQTPxmr/?hl=en
- MR ANATOLY: Your training programs https://shmondenkovladimir.com/
- My morning routine that I been consistent on for the past 3 months - TikTok https://www.tiktok.com/@coach.bluee/video/7475729573645241642
- Morning Gym Warm Up Routine with Anatoly at Muncie Beach - TikTok https://www.tiktok.com/@anatoly_.2/video/7398649837719260449
- Anatolys Workout Routine | TikTok https://www.tiktok.com/discover/anatolys-workout-routine
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