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191
Workout

High difficulty level 3

~1 h. 12 min.
~864 kcal
Female
⁉️ 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
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
Lower back stretch with rotation
1
Level: 1
15 sec.
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
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
Squat jump
9
Level: 2
12
Press - L Adduction
8
Level: 3
6
Sprint start (alternating)
8
Level: 3
10
Bar muscle up
9
Level: 3
10
Side Crunch
8
Level: 3
10
Round 2
Parallel grip pull-ups
9
Level: 4
10
Squat jump
9
Level: 2
12
Press - L Adduction
8
Level: 3
6
Sprint start (alternating)
8
Level: 3
10
Bar muscle up
9
Level: 3
10
Side Crunch
8
Level: 3
10
Round 3
Parallel grip pull-ups
9
Level: 4
10
Squat jump
9
Level: 2
12
Press - L Adduction
8
Level: 3
6
Sprint start (alternating)
8
Level: 3
10
Bar muscle up
9
Level: 3
10
Side Crunch
8
Level: 3
10
Round 4
Parallel grip pull-ups
9
Level: 4
10
Squat jump
9
Level: 2
12
Press - L Adduction
8
Level: 3
6
Sprint start (alternating)
8
Level: 3
10
Bar muscle up
9
Level: 3
10
Side Crunch
8
Level: 3
10
Hammock - Dolphin
1
Level: 1
5
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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