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75
Workout

Easy difficulty level - 10

~48 min.
~576 kcal
⁉️ Comments

"Easy difficulty level — 10" This workout is aimed at developing the muscles of the thighs, buttocks, back and core muscles. The first block of training consists of exercises for the lower body and back, and the second block of training consists of exercises to strengthen the core muscles. Working out these muscles develops strength, overall endurance, and prepares an athlete for a competitive race. 

Warm up
Rotation 2
1
Level: 2
8
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Squats (wide feet position)
1
Level: 1
15
Subscription needed
Rotation 2
1
Level: 2
8
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Squats (wide feet position)
1
Level: 1
15
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
S1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Round 1
Horizontal forearm flexion
3
Level: 2
12
Subscription needed
Lunge
4
Level: 3
S1
12
Subscription needed
Lunge
4
Level: 3
S2
12
Subscription needed
Pull-up with a wide grip
4
Level: 1
6
Horizontal forearm flexion
3
Level: 2
12
Subscription needed
Lunge
4
Level: 3
S1
12
Subscription needed
Lunge
4
Level: 3
S2
12
Subscription needed
Round 2
Pull-up with a wide grip
4
Level: 1
6
Horizontal forearm flexion
3
Level: 2
12
Subscription needed
Lunge
4
Level: 3
S1
12
Subscription needed
Lunge
4
Level: 3
S2
12
Subscription needed
Pull-up with a wide grip
4
Level: 1
6
Archer Pushups
3
Level: 1
10
Subscription needed
Hip and lower leg flexion (alternating)
4
Level: 2
8
Subscription needed
Square on forearms
3
Level: 3
10
Subscription needed
Archer Pushups
3
Level: 1
10
Subscription needed
Hip and lower leg flexion (alternating)
4
Level: 2
8
Subscription needed
Square on forearms
3
Level: 3
10
Subscription needed
Archer Pushups
3
Level: 1
10
Subscription needed
Hip and lower leg flexion (alternating)
4
Level: 2
8
Subscription needed
Square on forearms
3
Level: 3
10
Subscription needed
Cool down
Widmill
1
Level: 1
R1
10 sec.
Subscription needed
Widmill
1
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed

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