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148
Workout

Average difficulty level 2

~58 min.
~696 kcal
Female
⁉️ 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
Single leg hip hinge
1
Level: 1
S2
5
Medium pull
1
Level: 1
12
Cossack squat in a bent-over position
1
Level: 2
10
Sumo squat
1
Level: 1
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
Low pull
6
Level: 3
R1
12
Low pull
6
Level: 3
R2
12
Low pull
6
Level: 3
R3
12
Low pull
6
Level: 3
R4
12
Backward lunge with leg change
5
Level: 3
R1
12
Backward lunge with leg change
5
Level: 3
R2
12
Backward lunge with leg change
5
Level: 3
R3
12
Backward lunge with leg change
5
Level: 3
R4
12
Mountain Climber
7
Level: 2
R1
12
Mountain Climber
7
Level: 2
R2
12
Mountain Climber
7
Level: 2
R3
12
Mountain Climber
7
Level: 2
R4
12
Press - Y Adduction
6
Level: 2
R1
6
Press - Y Adduction
6
Level: 2
R2
6
Press - Y Adduction
6
Level: 2
R3
6
Press - Y Adduction
6
Level: 2
R4
6
Front squats
5
Level: 1
R1
15
Front squats
5
Level: 1
R2
15
Front squats
5
Level: 1
R3
15
Front squats
5
Level: 1
R4
15
Lower leg extension
1
Level: 1
S1
14 sec.
Lower leg extension
1
Level: 1
S2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Archerpose
1
Level: 1
S1
5
Archerpose
1
Level: 1
S2
5
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.

Comments

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