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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
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Golf
1
Level: 2
6
Side lunge (alternating)
1
Level: 2
12
Butterfly
1
Level: 1
10
Exit to the plank on the forearms
1
Level: 1
12
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 sec.
Short extension
1
Level: 1
8
Sumo squat
1
Level: 2
10
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
Massage
1
Level: 1
8
Rotation 1
1
Level: 1
8
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
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.
Forward fold
1
Level: 1
10 sec.

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