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43
Workout

Intensive - level 1

~1 h. 5 min.
~780 kcal
Female
⁉️ Comments

"Intensive - level 1" Functional intensive training is a set of exercises aimed at developing strength, coordination and flexibility integrated into everyday activities movements. The main principle of such training is training the whole body as one. functional system, which helps improve strength, endurance and stability. During the training, the whole body is worked out, the cardio-respiratory system develops, Metabolism improves and excess weight decreases. Such a load will give a charge of vigor and energy for the whole day.

Warm up
M Stretch
1
Level: 1
8 sec.
Widmill
1
Level: 1
10 sec.
Hero pose
1
Level: 1
15 sec.
Main exercises
Round 1
Forearm flexion with reverse grip
2
Level: 1
12
Back extension
1
Level: 1
10
Side plank with hip lift
2
Level: 1
40 sec.
Medium pull
1
Level: 1
12
Lunge
2
Level: 1
12
Low pull
2
Level: 2
12
Round 2
Forearm flexion with reverse grip
2
Level: 1
12
Back extension
1
Level: 1
10
Side plank with hip lift
2
Level: 1
40 sec.
Medium pull
1
Level: 1
12
Lunge
2
Level: 1
12
Low pull
2
Level: 2
12
Round 3
Forearm flexion with reverse grip
2
Level: 1
12
Back extension
1
Level: 1
10
Side plank with hip lift
2
Level: 1
40 sec.
Medium pull
1
Level: 1
12
Lunge
2
Level: 1
12
Low pull
2
Level: 2
12
Round 4
Forearm flexion with reverse grip
2
Level: 1
12
Back extension
1
Level: 1
10
Side plank with hip lift
2
Level: 1
40 sec.
Medium pull
1
Level: 1
12
Lunge
2
Level: 1
12
Low pull
2
Level: 2
12
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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