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171
Workout

High difficulty level 10

~49 min.
~588 kcal
⁉️ Comments

"High Difficulty Level 10" is a short workout that includes more core muscle exercises. A strong body is essential to improve movement efficiency and prevent injury.

Warm up
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Golf
1
Level: 2
6
Side lunge (alternating)
1
Level: 2
12
Butterfly
1
Level: 1
10
Exit to the plank on the forearms
1
Level: 1
12
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 sec.
Short extension
1
Level: 1
8
Sumo squat
1
Level: 2
10
Main exercises
Backward lunge with leg change
9
Level: 7
R1
6
Backward lunge with leg change
9
Level: 7
R2
6
Backward lunge with leg change
9
Level: 7
R3
6
A - Abduction (reverse grip)
8
Level: 3
R1
10
A - Abduction (reverse grip)
8
Level: 3
R2
10
A - Abduction (reverse grip)
8
Level: 3
R3
10
Hinge plank single arm
8
Level: 3
R1
8
Hinge plank single arm
8
Level: 3
R2
8
Hinge plank single arm
8
Level: 3
R3
8
Hinge plank single arm
8
Level: 3
R4
8
Quadroped
9
Level: 4
R1
10
Quadroped
9
Level: 4
R2
10
Quadroped
9
Level: 4
R3
10
Low pull - slide 1
9
Level: 2
R1
6
Low pull - slide 1
9
Level: 2
R2
6
Low pull - slide 1
9
Level: 2
R3
6
Sumo squat
1
Level: 2
10
L extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Hammock - Dolphin
1
Level: 2
5
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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