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153
Workout

The average difficulty level is 5

~1 h. 18 min.
~936 kcal
⁉️ Comments

"Average difficulty level 5" — this circular workout will help you work out the muscles of the whole body, improve the functioning of the cardiorespiratory system, and develop overall endurance and strength. In steeplechase, such physical qualities are necessary. 

Warm up
Squats (wide feet position)
1
Level: 2
15
Subscription needed
T Spine Rotation
1
Level: 1
S1
5
Subscription needed
T Spine Rotation
1
Level: 1
S2
5
Subscription needed
Back extension
1
Level: 1
10
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
S1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Round 1
Archer press
7
Level: 3
10
Subscription needed
Swimmer start (alternating)
5
Level: 1
10
Subscription needed
Back extension
7
Level: 4
10
Subscription needed
Fly Deep Squat
7
Level: 2
12
Subscription needed
Lift 90
5
Level: 1
10 sec.
Subscription needed
Round 2
Archer press
7
Level: 3
10
Subscription needed
Swimmer start (alternating)
5
Level: 1
10
Subscription needed
Back extension
7
Level: 4
10
Subscription needed
Fly Deep Squat
7
Level: 2
12
Subscription needed
Lift 90
5
Level: 1
10 sec.
Subscription needed
Round 3
Archer press
7
Level: 3
10
Subscription needed
Swimmer start (alternating)
5
Level: 1
10
Subscription needed
Back extension
7
Level: 4
10
Subscription needed
Fly Deep Squat
7
Level: 2
12
Subscription needed
Lift 90
5
Level: 1
10 sec.
Subscription needed
Round 4
Archer press
7
Level: 3
10
Subscription needed
Swimmer start (alternating)
5
Level: 1
10
Subscription needed
Back extension
7
Level: 4
10
Subscription needed
Fly Deep Squat
7
Level: 2
12
Subscription needed
Lift 90
5
Level: 1
10 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Forward fold
1
Level: 3
10 sec.
Subscription needed
Side lunge stretch
1
Level: 1
S1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
S2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Cool down
Cossack squat in a bent-over position
1
Level: 1
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed

Comments

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