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148
Workout

Average difficulty level 2

~58 min.
~696 kcal
⁉️ Comments

"Medium difficulty level 2" — this workout will help to develop strength qualities, strengthen grip strength, strength of the muscles of the back, abs, hips and buttocks. Strong leg, core and upper body muscles help maintain balance during the course, especially on uneven or slippery surfaces.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Subscription needed
Single leg hip hinge
1
Level: 1
S2
5
Subscription needed
Medium pull
1
Level: 1
12
Subscription needed
Cossack squat in a bent-over position
1
Level: 2
10
Subscription needed
Sumo squat
1
Level: 1
10
Subscription needed
L extension
1
Level: 1
8
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Biceps stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Main exercises
Low pull
6
Level: 3
R1
12
Subscription needed
Low pull
6
Level: 3
R2
12
Subscription needed
Low pull
6
Level: 3
R3
12
Subscription needed
Low pull
6
Level: 3
R4
12
Subscription needed
Backward lunge with leg change
5
Level: 3
R1
12
Subscription needed
Backward lunge with leg change
5
Level: 3
R2
12
Subscription needed
Backward lunge with leg change
5
Level: 3
R3
12
Subscription needed
Backward lunge with leg change
5
Level: 3
R4
12
Subscription needed
Mountain Climber
7
Level: 2
R1
12
Subscription needed
Mountain Climber
7
Level: 2
R2
12
Subscription needed
Mountain Climber
7
Level: 2
R3
12
Subscription needed
Mountain Climber
7
Level: 2
R4
12
Subscription needed
Press - Y Adduction
6
Level: 2
R1
6
Subscription needed
Press - Y Adduction
6
Level: 2
R2
6
Subscription needed
Press - Y Adduction
6
Level: 2
R3
6
Subscription needed
Press - Y Adduction
6
Level: 2
R4
6
Subscription needed
Front squats
5
Level: 1
R1
15
Subscription needed
Front squats
5
Level: 1
R2
15
Subscription needed
Front squats
5
Level: 1
R3
15
Subscription needed
Front squats
5
Level: 1
R4
15
Subscription needed
Lower leg extension
1
Level: 1
S1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
S2
14 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Archerpose
1
Level: 1
S1
5
Subscription needed
Archerpose
1
Level: 1
S2
5
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
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
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.
Subscription needed

Comments

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