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9
Workout

Press 20 minutes

~20 min.
~240 kcal
Female
⁉️ Comments

"Press 20 minutes" This workout is suitable for those who want to improve their physical fitness, strengthen muscles and make the body more fit and slender. A variety of exercises aimed at working all muscle groups: from the gluteal to the back muscles, will help achieve good results, improve posture and reduce excess weight. By performing this complex at a good pace, you can develop the overall endurance of the body.

Main exercises
Round 1
Hip drop
1
Level: 1
10
Square on forearms
1
Level: 1
10
Plank
1
Level: 1
40 sec.
Round 2
Hip drop
1
Level: 1
10
Square on forearms
1
Level: 1
10
Plank
1
Level: 1
40 sec.
Round 3
Hip drop
1
Level: 1
10
Square on forearms
1
Level: 1
10
Plank
1
Level: 1
40 sec.
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
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
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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