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189
Workout

The average difficulty level is 7

~1 h. 24 min.
~1008 kcal
⁉️ 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
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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