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44
Workout

Easy difficulty level - 1

~37 min.
~444 kcal
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This training series consists of exercises of 1-4 difficulty levels. 

"Easy Difficulty Level 1" — This workout consists of 4 exercises that must be performed one at a time in a circular workout format. Circuit training is an effective training method that involves performing a series of exercises with minimal interruptions between them. Exercises such as "Upper deadlift -squat", "Reaching the bar on the forearms", "Bench press-L reduction" are suitable for beginners. It is proposed to complete 4 rounds in total. You can add a number of rounds or work out a certain time of 15, 20, 30 minutes, depending on physical fitness. This workout will help to develop overall endurance, strengthen the main muscle groups and teach you to feel your body better.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Tilted march
1
Level: 1
12
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Tilted march
1
Level: 1
12
W extension
1
Level: 1
8
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Main exercises
Round 1
High pull - Squat
2
Level: 1
12
Exit to the plank on the forearms
2
Level: 1
12
Press - L Adduction
4
Level: 1
6
Overhead Forearm extension
3
Level: 1
12
Round 2
High pull - Squat
2
Level: 1
12
Exit to the plank on the forearms
2
Level: 1
12
Press - L Adduction
4
Level: 1
6
Overhead Forearm extension
3
Level: 1
12
Round 3
High pull - Squat
2
Level: 1
12
Exit to the plank on the forearms
2
Level: 1
12
Press - L Adduction
4
Level: 1
6
Overhead Forearm extension
3
Level: 1
12
Round 4
High pull - Squat
2
Level: 1
12
Exit to the plank on the forearms
2
Level: 1
12
Press - L Adduction
4
Level: 1
6
Overhead Forearm extension
3
Level: 1
12
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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