78
Workout

Circular training for moms 3

~47 min.
~564 kcal
Female
Warm Up
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
30 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
15 sec.
Widmill
1
Level: 1
S2
5
Main exercises
Squats
5
Level: 3
30 sec.
Pistol - cross lunge
5
Level: 1
R1
30 sec.
Pistol - cross lunge
5
Level: 1
R2
30 sec.
Side plank standing
4
Level: 1
R1
30 sec.
Side plank standing
4
Level: 1
R2
30 sec.
Hip and lower leg flexion (alternating)
2
Level: 1
30 sec.
Square on forearms
1
Level: 1
30 sec.
Squats
5
Level: 3
30 sec.
Pistol - cross lunge
5
Level: 1
R1
30 sec.
Pistol - cross lunge
5
Level: 1
R2
30 sec.
Side plank standing
4
Level: 1
R1
30 sec.
Side plank standing
4
Level: 1
R2
30 sec.
Hip and lower leg flexion (alternating)
2
Level: 1
30 sec.
Square on forearms
1
Level: 1
30 sec.
Squats
5
Level: 3
30 sec.
Pistol - cross lunge
5
Level: 1
R1
30 sec.
Pistol - cross lunge
5
Level: 1
R2
30 sec.
Side plank standing
4
Level: 1
R1
30 sec.
Side plank standing
4
Level: 1
R2
30 sec.
Hip and lower leg flexion (alternating)
2
Level: 1
30 sec.
Square on forearms
1
Level: 1
30 sec.