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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
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Golf
1
Level: 2
6
Side lunge (alternating)
1
Level: 2
12
Butterfly
1
Level: 1
10
Exit to the plank on the forearms
1
Level: 1
12
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 sec.
Short extension
1
Level: 1
8
Sumo squat
1
Level: 2
10
Main exercises
Round 1
Horizontal forearm flexion
3
Level: 2
12
Lunge
4
Level: 3
S1
12
Lunge
4
Level: 3
S2
12
Pull-up with a wide grip
4
Level: 1
6
Horizontal forearm flexion
3
Level: 2
12
Lunge
4
Level: 3
S1
12
Lunge
4
Level: 3
S2
12
Round 2
Pull-up with a wide grip
4
Level: 1
6
Horizontal forearm flexion
3
Level: 2
12
Lunge
4
Level: 3
S1
12
Lunge
4
Level: 3
S2
12
Pull-up with a wide grip
4
Level: 1
6
Archer Pushups
3
Level: 1
10
Hip and lower leg flexion (alternating)
4
Level: 2
8
Square on forearms
3
Level: 3
10
Archer Pushups
3
Level: 1
10
Hip and lower leg flexion (alternating)
4
Level: 2
8
Square on forearms
3
Level: 3
10
Archer Pushups
3
Level: 1
10
Hip and lower leg flexion (alternating)
4
Level: 2
8
Square on forearms
3
Level: 3
10
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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