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166
Workout

The average difficulty level is 8

~1 h. 13 min.
~876 kcal
Female
⁉️ 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
Single leg hip hinge
1
Level: 1
S2
5
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
Back extension
1
Level: 2
10
Sumo squat
1
Level: 2
10
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Main exercises
Butterfly
7
Level: 3
R1
10
Butterfly
7
Level: 3
R2
10
Butterfly
7
Level: 3
R3
10
High pull (single arm - single leg )
5
Level: 1
S1
8
High pull (single arm - single leg )
5
Level: 1
S2
8
High pull (single arm - single leg )
5
Level: 1
S1
8
High pull (single arm - single leg )
5
Level: 1
S2
8
Side lunge leg in the hinge
5
Level: 2
S1
12
Side lunge leg in the hinge
5
Level: 2
S2
12
Side lunge leg in the hinge
5
Level: 2
S1
12
Side lunge leg in the hinge
5
Level: 2
S2
12
Exit to the plank on the forearms
6
Level: 3
R1
12
Exit to the plank on the forearms
6
Level: 3
R2
12
Exit to the plank on the forearms
6
Level: 3
R3
12
Press with pushup
5
Level: 1
S1
10
Press with pushup
5
Level: 1
S2
10
Press with pushup
5
Level: 1
S1
10
Press with pushup
5
Level: 1
S2
10
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.
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.
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Hammock - Dolphin
1
Level: 1
5
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Forward fold
1
Level: 4
10 sec.
Forward fold
1
Level: 5
10 sec.

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