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166
Workout

The average difficulty level is 8

~1 h. 13 min.
~876 kcal
⁉️ Comments

"Average difficulty level 8" — this workout is aimed at developing the muscles of the whole body, improving endurance, and developing coordination. A high level of endurance contributes to psychological resilience. Participants who are well physically prepared can more easily cope with the psychological stresses that arise during the race.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Subscription needed
Single leg hip hinge
1
Level: 1
S2
5
Subscription needed
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
Back extension
1
Level: 2
10
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Forward lunge
1
Level: 1
15 sec.
Subscription needed
M 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
Main exercises
Butterfly
7
Level: 3
R1
10
Subscription needed
Butterfly
7
Level: 3
R2
10
Subscription needed
Butterfly
7
Level: 3
R3
10
Subscription needed
High pull (single arm - single leg )
5
Level: 1
S1
8
Subscription needed
High pull (single arm - single leg )
5
Level: 1
S2
8
Subscription needed
High pull (single arm - single leg )
5
Level: 1
S1
8
Subscription needed
High pull (single arm - single leg )
5
Level: 1
S2
8
Subscription needed
Side lunge leg in the hinge
5
Level: 2
S1
12
Subscription needed
Side lunge leg in the hinge
5
Level: 2
S2
12
Subscription needed
Side lunge leg in the hinge
5
Level: 2
S1
12
Subscription needed
Side lunge leg in the hinge
5
Level: 2
S2
12
Subscription needed
Exit to the plank on the forearms
6
Level: 3
R1
12
Subscription needed
Exit to the plank on the forearms
6
Level: 3
R2
12
Subscription needed
Exit to the plank on the forearms
6
Level: 3
R3
12
Subscription needed
Press with pushup
5
Level: 1
S1
10
Subscription needed
Press with pushup
5
Level: 1
S2
10
Subscription needed
Press with pushup
5
Level: 1
S1
10
Subscription needed
Press with pushup
5
Level: 1
S2
10
Subscription needed
Side Crunch
7
Level: 2
R1
12
Side Crunch
7
Level: 2
R2
12
Side Crunch
7
Level: 2
R3
12
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Long Torso Twist Stretch
1
Level: 1
S1
10 sec.
Long Torso Twist Stretch
1
Level: 1
S2
10 sec.
Forward fold
1
Level: 4
10 sec.
Subscription needed
Cool down
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

Comments

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