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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
Hammock
1
Level: 1
10
Lower leg extension
1
Level: 1
18 sec.
Main exercises
Round 1
T adduction
7
Level: 2
13
Pistol
7
Level: 1
13
Crunch
7
Level: 1
16
Press - T Adduction
7
Level: 2
8
Hip extension
7
Level: 2
13
Y abduction - Forearm flexion - Low pull
5
Level: 1
5
Round 2
T adduction
7
Level: 2
13
Pistol
7
Level: 1
13
Crunch
7
Level: 1
16
Press - T Adduction
7
Level: 2
8
Hip extension
7
Level: 2
13
Y abduction - Forearm flexion - Low pull
5
Level: 1
5
Round 3
T adduction
7
Level: 2
13
Pistol
7
Level: 1
13
Crunch
7
Level: 1
16
Press - T Adduction
7
Level: 2
8
Hip extension
7
Level: 2
13
Y abduction - Forearm flexion - Low pull
5
Level: 1
5
Round 4
T adduction
7
Level: 2
13
Pistol
7
Level: 1
13
Crunch
7
Level: 1
16
Press - T Adduction
7
Level: 2
8
Hip extension
7
Level: 2
13
Y abduction - Forearm flexion - Low pull
5
Level: 1
5
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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