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153
Workout

The average difficulty level is 5

~1 h. 18 min.
~936 kcal
Female
⁉️ 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
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Back extension
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Archer press
7
Level: 3
10
Swimmer start (alternating)
5
Level: 1
10
Back extension
7
Level: 4
10
Fly Deep Squat
7
Level: 2
12
Lift 90
5
Level: 1
10 sec.
Round 2
Archer press
7
Level: 3
10
Swimmer start (alternating)
5
Level: 1
10
Back extension
7
Level: 4
10
Fly Deep Squat
7
Level: 2
12
Lift 90
5
Level: 1
10 sec.
Round 3
Archer press
7
Level: 3
10
Swimmer start (alternating)
5
Level: 1
10
Back extension
7
Level: 4
10
Fly Deep Squat
7
Level: 2
12
Lift 90
5
Level: 1
10 sec.
Round 4
Archer press
7
Level: 3
10
Swimmer start (alternating)
5
Level: 1
10
Back extension
7
Level: 4
10
Fly Deep Squat
7
Level: 2
12
Lift 90
5
Level: 1
10 sec.
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 3
10 sec.
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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