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191
Workout

High difficulty level 3

~1 h. 12 min.
~864 kcal
⁉️ Comments

"High difficulty level 3" — this workout includes plyometric exercises to strengthen the muscles of the hips and lower legs, pull-ups with leg lifts, abs and chest exercises. Do a circuit workout at a good pace, without forgetting about the technique. To increase the load, add the number of rounds to 5-6. 

Warm up
High pull - Squat
1
Level: 1
12
Subscription needed
W pull
1
Level: 1
10
Subscription needed
March
1
Level: 2
S1
12
Subscription needed
March
1
Level: 2
S2
12
Subscription needed
High pull - Squat
1
Level: 1
12
Subscription needed
W pull
1
Level: 1
10
Subscription needed
March
1
Level: 2
S1
12
Subscription needed
March
1
Level: 2
S2
12
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Parallel grip pull-ups
9
Level: 4
10
Subscription needed
Squat jump
9
Level: 2
12
Subscription needed
Press - L Adduction
8
Level: 3
6
Subscription needed
Sprint start (alternating)
8
Level: 3
10
Subscription needed
Bar muscle up
9
Level: 3
10
Subscription needed
Side Crunch
8
Level: 3
10
Subscription needed
Round 2
Parallel grip pull-ups
9
Level: 4
10
Subscription needed
Squat jump
9
Level: 2
12
Subscription needed
Press - L Adduction
8
Level: 3
6
Subscription needed
Sprint start (alternating)
8
Level: 3
10
Subscription needed
Bar muscle up
9
Level: 3
10
Subscription needed
Side Crunch
8
Level: 3
10
Subscription needed
Round 3
Parallel grip pull-ups
9
Level: 4
10
Subscription needed
Squat jump
9
Level: 2
12
Subscription needed
Press - L Adduction
8
Level: 3
6
Subscription needed
Sprint start (alternating)
8
Level: 3
10
Subscription needed
Bar muscle up
9
Level: 3
10
Subscription needed
Side Crunch
8
Level: 3
10
Subscription needed
Round 4
Parallel grip pull-ups
9
Level: 4
10
Subscription needed
Squat jump
9
Level: 2
12
Subscription needed
Press - L Adduction
8
Level: 3
6
Subscription needed
Sprint start (alternating)
8
Level: 3
10
Subscription needed
Bar muscle up
9
Level: 3
10
Subscription needed
Side Crunch
8
Level: 3
10
Subscription needed
Hammock - Dolphin
1
Level: 1
5
Subscription needed
Side lunge stretch
1
Level: 1
S1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
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.
Forward fold
1
Level: 7
10 sec.
Subscription needed

Comments

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