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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.
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Widmill
1
Level: 1
S2
10 sec.
Subscription needed
Golf
1
Level: 2
6
Subscription needed
Side lunge (alternating)
1
Level: 2
12
Subscription needed
Butterfly
1
Level: 1
10
Subscription needed
Exit to the plank on the forearms
1
Level: 1
12
Subscription needed
Side lunge stretch
1
Level: 1
S1
15 sec.
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Side lunge stretch
1
Level: 1
S2
15 sec.
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Sumo squat
1
Level: 2
10
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
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Latissimus stretch
1
Level: 1
R1
15 sec.
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Latissimus stretch
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 3
10 sec.
Subscription needed

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