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225
Workout

High difficulty level 8

~1 h. 8 min.
~816 kcal
⁉️ Comments

"High Difficulty Level 8" — This workout is aimed at strengthening the stabilizer muscles. Stabilizer muscles support and strengthen joints, ensure proper body position, and help reduce the risk of injury during workouts and sports. In addition, strengthening stabilizer muscles helps improve balance, coordination, and overall fitness. 

Warm up
Rotation 2
1
Level: 2
8
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Squats (wide feet position)
1
Level: 1
15
Subscription needed
Rotation 2
1
Level: 2
8
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Squats (wide feet position)
1
Level: 1
15
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
S1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Side plank standing
8
Level: 3
S1
40 sec.
Subscription needed
Side plank standing
8
Level: 3
S2
40 sec.
Subscription needed
Side plank standing
8
Level: 3
S1
40 sec.
Subscription needed
Side plank standing
8
Level: 3
S2
40 sec.
Subscription needed
Side plank standing
8
Level: 3
S1
40 sec.
Subscription needed
Side plank standing
8
Level: 3
S2
40 sec.
Subscription needed
High pull (single arm - single leg )
9
Level: 2
S1
8
Subscription needed
High pull (single arm - single leg )
9
Level: 2
S2
8
Subscription needed
High pull (single arm - single leg )
9
Level: 2
S1
8
Subscription needed
High pull (single arm - single leg )
9
Level: 2
S2
8
Subscription needed
High pull (single arm - single leg )
9
Level: 2
S1
8
Subscription needed
High pull (single arm - single leg )
9
Level: 2
S2
8
Subscription needed
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Subscription needed
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Subscription needed
Reverse plank leg abduction (alternating)
8
Level: 2
R3
10
Subscription needed
Saw
9
Level: 3
R1
8
Subscription needed
Saw
9
Level: 3
R2
8
Subscription needed
Saw
9
Level: 3
R3
8
Subscription needed
Lower leg flexion
8
Level: 3
R1
8
Subscription needed
Lower leg flexion
8
Level: 3
R2
8
Subscription needed
Lower leg flexion
8
Level: 3
R3
8
Subscription needed
Forward lunge
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 1
5
Subscription needed
Forward fold
1
Level: 6
10 sec.
Subscription needed
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
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
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed

Comments

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