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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
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats (wide feet position)
1
Level: 1
15
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats (wide feet position)
1
Level: 1
15
Lower back stretch with rotation
1
Level: 1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
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
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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