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119
Workout

Intensive - level 3

~58 min.
~696 kcal
Female
⁉️ Comments

"Intensive - level 3" This complex contains exercises to work the gluteal muscles, core, back, pectoral muscles and deltoids. More technically complex exercises activates the deep muscles of the whole body, develops coordination abilities and overall strength. During all exercises a large number of muscle groups are involved this forces the body to expend energy reserves, improve performance cardiovascular system, increase overall endurance. Such a regular load will help you tone your figure in a comprehensive manner. All three intensives can be performed three times per week for a month and track your results.

Warm up
L extension
1
Level: 1
10
Subscription needed
Hammock
1
Level: 1
10
Subscription needed
Lower leg extension
1
Level: 1
18 sec.
Subscription needed
Main exercises
Round 1
T adduction
7
Level: 2
13
Subscription needed
Pistol
7
Level: 1
13
Subscription needed
Crunch
7
Level: 1
16
Subscription needed
Press - T Adduction
7
Level: 2
8
Subscription needed
Hip extension
7
Level: 2
13
Subscription needed
Y abduction - Forearm flexion - Low pull
5
Level: 1
5
Subscription needed
Round 2
T adduction
7
Level: 2
13
Subscription needed
Pistol
7
Level: 1
13
Subscription needed
Crunch
7
Level: 1
16
Subscription needed
Press - T Adduction
7
Level: 2
8
Subscription needed
Hip extension
7
Level: 2
13
Subscription needed
Y abduction - Forearm flexion - Low pull
5
Level: 1
5
Subscription needed
Round 3
T adduction
7
Level: 2
13
Subscription needed
Pistol
7
Level: 1
13
Subscription needed
Crunch
7
Level: 1
16
Subscription needed
Press - T Adduction
7
Level: 2
8
Subscription needed
Hip extension
7
Level: 2
13
Subscription needed
Y abduction - Forearm flexion - Low pull
5
Level: 1
5
Subscription needed
Round 4
T adduction
7
Level: 2
13
Subscription needed
Pistol
7
Level: 1
13
Subscription needed
Crunch
7
Level: 1
16
Subscription needed
Press - T Adduction
7
Level: 2
8
Subscription needed
Hip extension
7
Level: 2
13
Subscription needed
Y abduction - Forearm flexion - Low pull
5
Level: 1
5
Subscription needed
Cool down
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
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 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
Sumo squat
1
Level: 2
10
Subscription needed
Embryo
1
Level: 1
10 sec.
Subscription needed

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