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189
Workout

The average difficulty level is 7

~1 h. 24 min.
~1008 kcal
Female
⁉️ Comments

"Average difficulty level 7" — this workout is aimed at developing the strength of the muscles of the legs and buttocks. There are many barriers, water obstacles, ascents and descents on obstacle courses. Strong leg muscles will help maintain high speed and agility. 

Warm up
March
1
Level: 1
12
Golf
1
Level: 1
6
March
1
Level: 1
12
Golf
1
Level: 1
6
W pull
1
Level: 1
10
Squats
1
Level: 1
20
Press
1
Level: 1
12
Lower back stretch
1
Level: 1
10 sec.
Dolphin
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Main exercises
Round 1
Lunge with rotation
6
Level: 2
S1
5
Lunge with rotation
6
Level: 2
S2
5
Burpee
7
Level: 2
S1
8
Burpee
7
Level: 2
S2
8
Front squats
5
Level: 1
15
Pistol
6
Level: 2
S1
10
Pistol
6
Level: 2
S2
10
Squat jump
7
Level: 1
12
Round 2
Lunge with rotation
6
Level: 2
S1
5
Lunge with rotation
6
Level: 2
S2
5
Burpee
7
Level: 2
S1
8
Burpee
7
Level: 2
S2
8
Front squats
5
Level: 1
15
Pistol
6
Level: 2
S1
10
Pistol
6
Level: 2
S2
10
Squat jump
7
Level: 1
12
Round 3
Lunge with rotation
6
Level: 2
S1
5
Lunge with rotation
6
Level: 2
S2
5
Burpee
7
Level: 2
S1
8
Burpee
7
Level: 2
S2
8
Front squats
5
Level: 1
15
Pistol
6
Level: 2
S1
10
Pistol
6
Level: 2
S2
10
Squat jump
7
Level: 1
12
Lower leg extension
1
Level: 1
S1
14 sec.
Lower leg extension
1
Level: 1
S2
14 sec.
Sumo squat
1
Level: 2
10
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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