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139
Workout

The average difficulty level is 9

~1 h. 4 min.
~768 kcal
⁉️ Comments

"Average difficulty level 9" — this workout includes three blocks of exercises that must be completed one at a time. By doing this training complex, you will be able to develop endurance, strength and coordination. Good endurance will allow you to recover faster after difficult sections of the track.

Warm up
Sumo squat
1
Level: 1
10
Subscription needed
Widmill
1
Level: 1
S1
10 sec.
Subscription needed
Widmill
1
Level: 1
S2
10 sec.
Subscription needed
Medium pull
1
Level: 1
12
Subscription needed
Butterfly
1
Level: 1
10
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Biceps stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Hero pose
1
Level: 2
S1
5
Subscription needed
Hero pose
1
Level: 2
S2
5
Subscription needed
Main exercises
Backward lunge with leg change
7
Level: 5
12
Subscription needed
Press
6
Level: 3
12
Subscription needed
Backward lunge with leg change
7
Level: 5
12
Subscription needed
Press
6
Level: 3
12
Subscription needed
Backward lunge with leg change
7
Level: 5
12
Subscription needed
Press
6
Level: 3
12
Subscription needed
Push-ups - Crunch
6
Level: 1
6
Subscription needed
Pike
7
Level: 2
12
Subscription needed
Push-ups - Crunch
6
Level: 1
6
Subscription needed
Pike
7
Level: 2
12
Subscription needed
Push-ups - Crunch
6
Level: 1
6
Subscription needed
Pike
7
Level: 2
12
Subscription needed
High pull - Triceps
7
Level: 1
6
Parallel grip pull-ups
7
Level: 3
10
Subscription needed
High pull - Triceps
7
Level: 1
6
Parallel grip pull-ups
7
Level: 3
10
Subscription needed
High pull - Triceps
7
Level: 1
6
Parallel grip pull-ups
7
Level: 3
10
Subscription needed
T Stretch
1
Level: 1
8 sec.
Subscription needed
M Stretch
1
Level: 1
8 sec.
Subscription needed
Forward lunge
1
Level: 1
15 sec.
Subscription needed
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed

Comments

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