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63
Workout

Easy difficulty level - 4

~42 min.
~504 kcal
Female
⁉️ Comments

"Easy difficulty level — 4" The exercises collected in this workout are aimed at developing all muscle groups of your body. Do this workout in a circular format at a comfortable pace. If you want to make the task more difficult for yourself, then add the number of rounds to 4-5 or work out a certain time with a rest interval (3 minutes) between rounds. Circuit training can be used to achieve various goals, such as improving strength, endurance, and adapting to rapid changes in physical activity. 

Warm up
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Cross forearm flexion
2
Level: 1
12
Pistol - Side lunge in balance
4
Level: 1
S1
6
Pistol - Side lunge in balance
4
Level: 1
S2
6
Parallel grip pull-ups
3
Level: 1
10
Squats
4
Level: 2
20
Forearm extension in palm rest
4
Level: 1
8
Round 2
Cross forearm flexion
2
Level: 1
12
Pistol - Side lunge in balance
4
Level: 1
S1
6
Pistol - Side lunge in balance
4
Level: 1
S2
6
Parallel grip pull-ups
3
Level: 1
10
Squats
4
Level: 2
20
Forearm extension in palm rest
4
Level: 1
8
Round 3
Cross forearm flexion
2
Level: 1
12
Pistol - Side lunge in balance
4
Level: 1
S1
6
Pistol - Side lunge in balance
4
Level: 1
S2
6
Parallel grip pull-ups
3
Level: 1
10
Squats
4
Level: 2
20
Forearm extension in palm rest
4
Level: 1
8
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
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.

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