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75
Workout

Easy difficulty level - 10

~48 min.
~576 kcal
Female
⁉️ 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
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
Back extension
1
Level: 2
10
Sumo squat
1
Level: 2
10
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
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
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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