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75
Workout

Easy difficulty level - 8

~48 min.
~576 kcal
Female
⁉️ Comments

"Easy difficulty level — 8" this workout contains exercises for working out the main muscle groups. The first block consists of lunges and a combination of three elements. The second block of exercises consists of pull—ups and extensions of the forearm, and the third block consists of squats and Y-press. Do the workout at a good pace, putting strength into every movement. Overall physical development and learning new elements in exercises improves dexterity, flexibility, and strength. 

Warm up
Squats (wide feet position)
1
Level: 2
15
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Back extension
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Main exercises
Lunge
3
Level: 2
S1
12
Lunge
3
Level: 2
S2
12
Y abduction - Forearm flexion - Low pull
4
Level: 1
4
Lunge
3
Level: 2
S1
12
Lunge
3
Level: 2
S2
12
Y abduction - Forearm flexion - Low pull
4
Level: 1
4
Lunge
3
Level: 2
S1
12
Lunge
3
Level: 2
S2
12
Y abduction - Forearm flexion - Low pull
4
Level: 1
4
Pull-up with a wide grip
4
Level: 1
6
Forearm extension standing
3
Level: 2
12
Pull-up with a wide grip
4
Level: 1
6
Forearm extension standing
3
Level: 2
12
Pull-up with a wide grip
4
Level: 1
6
Forearm extension standing
3
Level: 2
12
Squats
4
Level: 2
20
Press - Y Adduction
4
Level: 1
6
Squats
4
Level: 2
20
Press - Y Adduction
4
Level: 1
6
Squats
4
Level: 2
20
Press - Y Adduction
4
Level: 1
6
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Hammock - Dolphin
1
Level: 1
5
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Forward fold
1
Level: 4
10 sec.
Forward fold
1
Level: 5
10 sec.

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