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50
Workout

Easy difficulty level - 7

~52 min.
~624 kcal
Female
⁉️ Comments

"Easy Difficulty level — 7" This workout is aimed at strengthening core muscles and developing flexibility. A strong core provides a better distribution of force between the upper and lower parts of the body, which makes the movements more effective. Flexibility exercises improve the technique of jumping, squatting, and other movements that require a high range of motion. This allows you to overcome obstacles more effectively. Do all the exercises in turn at a measured pace. The duration of stretching exercises can be increased to 30 seconds. 

Warm up
Lower back stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
10
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Golf
1
Level: 2
6
W extension
1
Level: 1
8
Lunges L
1
Level: 1
6
Main exercises
Hinge plank single arm
4
Level: 1
S1
8
Hinge plank single arm
4
Level: 1
S2
8
Forearm extension in palm rest
4
Level: 1
8
Reverse plank hinch
4
Level: 1
S1
8
Reverse plank hinch
4
Level: 1
S2
8
Hip extension
3
Level: 1
10
Pike (sideways with rotation)
4
Level: 1
S1
10
Pike (sideways with rotation)
4
Level: 1
S2
10
Reverse plank
4
Level: 3
40 sec.
T Stretch
1
Level: 1
8 sec.
M Stretch
1
Level: 1
8 sec.
Forward lunge
1
Level: 1
15 sec.
Forward fold
1
Level: 3
10 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
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.
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
Embryo
1
Level: 1
10 sec.

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