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80
Workout

Easy difficulty level - 9

~47 min.
~564 kcal
⁉️ Comments

"Easy Difficulty level — 9" This workout is aimed at developing coordination, balance and strengthening grip. All exercises are performed with a one-handed grip. Strengthening your grip and developing balance helps you pass obstacles more quickly and accurately, which is necessary in a competitive environment. Perform all the exercises one at a time, maintaining balance and keeping the body in a straight position.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
Back extension
1
Level: 2
10
Sumo squat
1
Level: 2
10
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Main exercises
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
Tilted march
4
Level: 1
12
Squats (single arm)
4
Level: 1
S1
12
Squats (single arm)
4
Level: 1
S2
12
Squats (single arm)
4
Level: 1
S1
12
Squats (single arm)
4
Level: 1
S2
12
Hinge plank single arm
4
Level: 1
S1
8
Hinge plank single arm
4
Level: 1
S2
8
Hinge plank single arm
4
Level: 1
S1
8
Hinge plank single arm
4
Level: 1
S2
8
Chest press single arm
4
Level: 1
S1
10
Chest press single arm
4
Level: 1
S2
10
Chest press single arm
4
Level: 1
S1
10
Chest press single arm
4
Level: 1
S2
10
Medium pull (one hand)
3
Level: 1
S1
8
Medium pull (one hand)
3
Level: 1
S2
8
Medium pull (one hand)
3
Level: 1
S1
8
Medium pull (one hand)
3
Level: 1
S2
8
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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