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113
Workout

Average difficulty level 1

~1 h. 19 min.
~948 kcal
⁉️ Comments

This training series consists of exercises of 5-7 difficulty levels.

"Medium difficulty level 1" — this workout consists of three main exercises that must be performed one after the other. There are six rounds in total in the training, but you can complicate the task for yourself and set a time, for example, (20 minutes), during which you will need to complete the maximum number of rounds. Such a load will help to develop endurance, improve motor skills, learn how to work on time and improve your results.

Warm up
High pull - Squat
1
Level: 1
12
Subscription needed
W pull
1
Level: 1
10
Subscription needed
March
1
Level: 2
S1
12
Subscription needed
March
1
Level: 2
S2
12
Subscription needed
High pull - Squat
1
Level: 1
12
Subscription needed
W pull
1
Level: 1
10
Subscription needed
March
1
Level: 2
S1
12
Subscription needed
March
1
Level: 2
S2
12
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Squats
5
Level: 3
20
Subscription needed
Bar muscle up
5
Level: 1
10
Press
4
Level: 2
12
Round 2
Squats
5
Level: 3
20
Subscription needed
Bar muscle up
5
Level: 1
10
Press
4
Level: 2
12
Round 3
Squats
5
Level: 3
20
Subscription needed
Bar muscle up
5
Level: 1
10
Press
4
Level: 2
12
Round 4
Squats
5
Level: 3
20
Subscription needed
Bar muscle up
5
Level: 1
10
Press
4
Level: 2
12
Round 5
Squats
5
Level: 3
20
Subscription needed
Bar muscle up
5
Level: 1
10
Press
4
Level: 2
12
Round 6
Squats
5
Level: 3
20
Subscription needed
Bar muscle up
5
Level: 1
10
Press
4
Level: 2
12
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Hero pose
1
Level: 2
S1
5
Subscription needed
Hero pose
1
Level: 2
S2
5
Subscription needed
Forward fold
1
Level: 4
10 sec.
Subscription needed
Cool down
Massage
1
Level: 1
8
Subscription needed
Rotation 1
1
Level: 1
8
Subscription needed
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.
Subscription needed
Hero pose
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed

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