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62
Workout

Easy difficulty level - 2

~39 min.
~468 kcal
⁉️ 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
Sumo squat
1
Level: 1
10
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Medium pull
1
Level: 1
12
Butterfly
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Hero pose
1
Level: 2
S1
5
Hero pose
1
Level: 2
S2
5
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
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
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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