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62
Workout

Easy difficulty level - 2

~39 min.
~468 kcal
Female
⁉️ Comments

"Easy difficulty level 2" — this workout will help to develop the strength of the muscles of the thighs and buttocks. Do all the exercises at a comfortable pace. Strengthening the muscles of the lower body contributes to better stabilization of the entire body, which is especially important when overcoming natural obstacles while running over rough terrain. Developing the muscles of the hips and lower leg will help protect the knee and ankle joints from overexertion and injury. Strong muscles support joints and reduce the chance of dislocations and sprains.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Medium pull
1
Level: 1
12
Cossack squat in a bent-over position
1
Level: 2
10
Sumo squat
1
Level: 1
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
Rotation with load
4
Level: 1
S1
10
Rotation with load
4
Level: 1
S2
10
Side lunge
4
Level: 2
S1
12
Side lunge
4
Level: 2
S2
12
Rotation with load
4
Level: 1
S1
10
Rotation with load
4
Level: 1
S2
10
Side lunge
4
Level: 2
S1
12
Side lunge
4
Level: 2
S2
12
Tilted march
4
Level: 1
12
Squats
4
Level: 2
20
Tilted march
4
Level: 1
12
Squats
4
Level: 2
20
Back extension
3
Level: 2
10
Backward lunge single arm
4
Level: 2
S1
12
Back extension
3
Level: 2
10
Backward lunge single arm
4
Level: 2
S1
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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