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43
Workout

Intensive - level 1

~1 h.
~720 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.
Subscription needed
Widmill
1
Level: 1
10 sec.
Subscription needed
Hero pose
1
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Forearm flexion with reverse grip
2
Level: 1
12
Subscription needed
Back extension
1
Level: 1
10
Subscription needed
Side plank with hip lift
2
Level: 1
40 sec.
Medium pull
1
Level: 1
12
Subscription needed
Lunge
2
Level: 1
12
Subscription needed
Low pull
2
Level: 2
12
Subscription needed
Round 2
Forearm flexion with reverse grip
2
Level: 1
12
Subscription needed
Back extension
1
Level: 1
10
Subscription needed
Side plank with hip lift
2
Level: 1
40 sec.
Medium pull
1
Level: 1
12
Subscription needed
Lunge
2
Level: 1
12
Subscription needed
Low pull
2
Level: 2
12
Subscription needed
Round 3
Forearm flexion with reverse grip
2
Level: 1
12
Subscription needed
Back extension
1
Level: 1
10
Subscription needed
Side plank with hip lift
2
Level: 1
40 sec.
Medium pull
1
Level: 1
12
Subscription needed
Lunge
2
Level: 1
12
Subscription needed
Low pull
2
Level: 2
12
Subscription needed
Round 4
Forearm flexion with reverse grip
2
Level: 1
12
Subscription needed
Back extension
1
Level: 1
10
Subscription needed
Side plank with hip lift
2
Level: 1
40 sec.
Medium pull
1
Level: 1
12
Subscription needed
Lunge
2
Level: 1
12
Subscription needed
Low pull
2
Level: 2
12
Subscription needed
Cool down
Massage
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Massage
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
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
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

Comments

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