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42
Workout

30 minutes with benefit

~30 min.
~360 kcal
Female
⁉️ Comments

"30 minutes with benefit" This is an intense set of exercises and at the same time consisting of available exercises aimed at developing strength, endurance, flexibility and coordination. Includes various functional movements such as rows, flexions, extensions and lunges. This workout helps burn calories strengthening muscles and improving overall physical fitness. Great option for mothers whose training time is limited.

Warm up
Biceps stretch
1
Level: 1
8 sec.
Hammock
1
Level: 1
8
Subscription needed
Single leg hip hinge
1
Level: 1
5
Subscription needed
Main exercises
Round 1
Forearm extension
1
Level: 1
12
High pull (single arm)
3
Level: 1
8
Subscription needed
Hip and lower leg flexion
3
Level: 2
8
Subscription needed
W pull
3
Level: 3
10
Subscription needed
Side lunge leg in the hinge
3
Level: 1
12
Round 2
Forearm extension
1
Level: 1
12
High pull (single arm)
3
Level: 1
8
Subscription needed
Hip and lower leg flexion
3
Level: 2
8
Subscription needed
W pull
3
Level: 3
10
Subscription needed
Side lunge leg in the hinge
3
Level: 1
12
Round 3
Forearm extension
1
Level: 1
12
High pull (single arm)
3
Level: 1
8
Subscription needed
Hip and lower leg flexion
3
Level: 2
8
Subscription needed
W pull
3
Level: 3
10
Subscription needed
Side lunge leg in the hinge
3
Level: 1
12
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Lower back stretch
1
Level: 1
10 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
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed

Comments

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