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57
Workout

Easy difficulty level - 3

~33 min.
~396 kcal
⁉️ Comments

"Easy difficulty level 3" This workout is aimed at strengthening the muscles of the core and upper shoulder girdle. Do all the exercises at the optimal pace for you. The core muscles are responsible for supporting the spine and providing body stability. Strengthened core muscles help maintain proper posture and balance, which is especially important when overcoming obstacles in a race. A strong core provides a better distribution of force between the upper and lower parts of the body, which makes the movements more effective. This can help improve your performance in running and other physical activities.

Warm up
Rotation 2
1
Level: 2
8
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Squats (wide feet position)
1
Level: 1
15
Subscription needed
Rotation 2
1
Level: 2
8
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Squats (wide feet position)
1
Level: 1
15
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
S1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Press
4
Level: 2
R1
12
Press
4
Level: 2
R2
12
Press
4
Level: 2
R3
12
Hip drop
3
Level: 3
S1
10
Subscription needed
Hip drop
3
Level: 3
S2
10
Subscription needed
Hip drop
3
Level: 3
S1
10
Subscription needed
Hip drop
3
Level: 3
S2
10
Subscription needed
Y-T-I adduction
4
Level: 1
R1
4
Subscription needed
Y-T-I adduction
4
Level: 1
R2
4
Subscription needed
Y-T-I adduction
4
Level: 1
R3
4
Subscription needed
Square on forearms
2
Level: 2
R1
10
Subscription needed
Square on forearms
2
Level: 2
R2
10
Subscription needed
Square on forearms
2
Level: 2
R3
10
Subscription needed
Quadroped
3
Level: 1
R1
20 sec.
Subscription needed
Quadroped
3
Level: 1
R2
20 sec.
Subscription needed
Quadroped
3
Level: 1
R3
20 sec.
Subscription needed
Reverse plank
2
Level: 1
R1
40 sec.
Subscription needed
Reverse plank
2
Level: 1
R2
40 sec.
Subscription needed
Reverse plank
2
Level: 1
R3
40 sec.
Subscription needed
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
1
Level: 1
R2
8 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Subscription needed

Comments

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