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135
Workout

Mom in shape

~53 min.
~636 kcal
Female
⁉️ Comments

"Mom in shape" This workout is ideal for mothers who want to get back in shape after childbirth and improve your physical condition. This workout includes a complex exercises to strengthen the muscles of the entire body. All exercises are selected at 1 difficulty level, and the load is aimed at one of the problem areas, such as the buttocks, back, shoulders and abs. Pumped shoulders create a beautiful back shape and give the silhouette a slimmer waist. toned buttocks and thighs also form a beautiful body, and well-developed muscles backs relieve tension in the upper body.

Warm up
T Stretch
1
Level: 1
8 sec.
Widmill
1
Level: 1
10 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
15 sec.
Main exercises
Round 1
Push-ups - Mountain climber
6
Level: 1
6
SIde lunge - crosslunge
5
Level: 1
6
Squat - Y abduction
6
Level: 1
12
Pistol (with leg alteration)
5
Level: 1
10
Press - T Adduction
5
Level: 2
6
SIde lunge - backward lunge single arm
6
Level: 1
6
Round 2
Push-ups - Mountain climber
6
Level: 1
6
SIde lunge - crosslunge
5
Level: 1
6
Squat - Y abduction
6
Level: 1
12
Pistol (with leg alteration)
5
Level: 1
10
Press - T Adduction
5
Level: 2
6
SIde lunge - backward lunge single arm
6
Level: 1
6
Round 3
Push-ups - Mountain climber
6
Level: 1
6
SIde lunge - crosslunge
5
Level: 1
6
Squat - Y abduction
6
Level: 1
12
Pistol (with leg alteration)
5
Level: 1
10
Press - T Adduction
5
Level: 2
6
SIde lunge - backward lunge single arm
6
Level: 1
6
Round 4
Push-ups - Mountain climber
6
Level: 1
6
SIde lunge - crosslunge
5
Level: 1
6
Squat - Y abduction
6
Level: 1
12
Pistol (with leg alteration)
5
Level: 1
10
Press - T Adduction
5
Level: 2
6
SIde lunge - backward lunge single arm
6
Level: 1
6
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
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.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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