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35
Workout

Super press

~20 min.
~240 kcal
Female
⁉️ Comments

"Super press" A short, effective workout for more advanced mothers, it contains exercises aimed at working the oblique abdominal muscles and core muscles. A toned abs creates beautiful posture and a slender body silhouette, and a pleasant tension in the muscles after training will give confidence in your body.

Warm up
Golf
1
Level: 2
6
Forward fold
1
Level: 2
10 sec.
Rotation 2
1
Level: 2
8
Main exercises
Round 1
Hip drop
4
Level: 4
10
Pike (sideways with rotation)
4
Level: 1
10
Round 2
Hip drop
4
Level: 4
10
Pike (sideways with rotation)
4
Level: 1
10
Round 3
Hip drop
4
Level: 4
10
Pike (sideways with rotation)
4
Level: 1
10
Round 4
Hip drop
4
Level: 4
10
Pike (sideways with rotation)
4
Level: 1
10
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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