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202
Workout

High difficulty level 5

~1 h. 5 min.
~780 kcal
⁉️ Comments

"High difficulty level 5" this workout is aimed at developing the strength of the arms, abs, back and hips. Complex coordination exercises develop a sense of balance, reaction speed, and the emergence of new athletic skills. To participate in steeplechase, it is necessary to work out the whole body and use the most diverse exercises.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Medium pull
1
Level: 1
12
Cossack squat in a bent-over position
1
Level: 2
10
Sumo squat
1
Level: 1
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
Push ups pike
8
Level: 2
R1
6
Push ups pike
8
Level: 2
R2
6
Push ups pike
8
Level: 2
R3
6
Push ups pike
8
Level: 2
R4
6
Back extension
8
Level: 5
R1
10
Back extension
8
Level: 5
R2
10
Back extension
8
Level: 5
R3
10
Back extension
8
Level: 5
R4
10
Low pull - Triceps
8
Level: 2
R1
6
Low pull - Triceps
8
Level: 2
R2
6
Low pull - Triceps
8
Level: 2
R3
6
Low pull - Triceps
8
Level: 2
R4
6
Split Jump
8
Level: 1
S1
15
Split Jump
8
Level: 1
S2
15
Split Jump
8
Level: 1
S1
15
Split Jump
8
Level: 1
S2
15
Split Jump
8
Level: 1
S1
15
Split Jump
8
Level: 1
S2
15
Horizontal forearm flexion
8
Level: 3
R1
12
Horizontal forearm flexion
8
Level: 3
R2
12
Horizontal forearm flexion
8
Level: 3
R3
12
Horizontal forearm flexion
8
Level: 3
R4
12
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
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.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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