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221
Workout

High difficulty level 1

~1 h. 18 min.
~936 kcal
Female
⁉️ Comments

This training series consists of exercises of 8 and 9 difficulty levels.

"High difficulty level 1" — includes a warm-up of several simple exercises for general muscle preparation for active work, the main part and the final one. The main part contains five exercises that need to be performed in a circular format. We suggest completing 3 rounds, you can adjust the load format to your level, increase or decrease the number of rounds. Such a load develops aerobic endurance, new elements in exercises develop coordination, improve memory and concentration, as they require a person to focus and pay attention to performing correct movements.

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
Round 1
I - Abduction
8
Level: 3
10
Backward lunge
8
Level: 6
S1
10
Backward lunge
8
Level: 6
S2
10
Horizontal forearm flexion
8
Level: 3
12
Push ups side crunch
8
Level: 3
6
Tilted march
8
Level: 3
12
Round 2
I - Abduction
8
Level: 3
10
Backward lunge
8
Level: 6
S1
10
Backward lunge
8
Level: 6
S2
10
Horizontal forearm flexion
8
Level: 3
12
Push ups side crunch
8
Level: 3
6
Tilted march
8
Level: 3
12
Round 3
I - Abduction
8
Level: 3
10
Backward lunge
8
Level: 6
S1
10
Backward lunge
8
Level: 6
S2
10
Horizontal forearm flexion
8
Level: 3
12
Push ups side crunch
8
Level: 3
6
Tilted march
8
Level: 3
12
Round 4
I - Abduction
8
Level: 3
10
Backward lunge
8
Level: 6
S1
10
Backward lunge
8
Level: 6
S2
10
Horizontal forearm flexion
8
Level: 3
12
Push ups side crunch
8
Level: 3
6
Tilted march
8
Level: 3
12
M Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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