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139
Workout

The average difficulty level is 9

~1 h. 4 min.
~768 kcal
Female
⁉️ 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
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Medium pull
1
Level: 1
12
Butterfly
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Hero pose
1
Level: 2
S1
5
Hero pose
1
Level: 2
S2
5
Main exercises
Backward lunge with leg change
7
Level: 5
12
Press
6
Level: 3
12
Backward lunge with leg change
7
Level: 5
12
Press
6
Level: 3
12
Backward lunge with leg change
7
Level: 5
12
Press
6
Level: 3
12
Push-ups - Crunch
6
Level: 1
6
Pike
7
Level: 2
12
Push-ups - Crunch
6
Level: 1
6
Pike
7
Level: 2
12
Push-ups - Crunch
6
Level: 1
6
Pike
7
Level: 2
12
High pull - Triceps
7
Level: 1
6
Parallel grip pull-ups
7
Level: 3
10
High pull - Triceps
7
Level: 1
6
Parallel grip pull-ups
7
Level: 3
10
High pull - Triceps
7
Level: 1
6
Parallel grip pull-ups
7
Level: 3
10
T Stretch
1
Level: 1
8 sec.
M Stretch
1
Level: 1
8 sec.
Forward lunge
1
Level: 1
15 sec.
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
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.

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