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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
Single leg hip hinge
1
Level: 1
5
Main exercises
Round 1
Forearm extension
1
Level: 1
12
High pull (single arm)
3
Level: 1
8
Hip and lower leg flexion
3
Level: 2
8
W pull
3
Level: 3
10
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
Hip and lower leg flexion
3
Level: 2
8
W pull
3
Level: 3
10
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
Hip and lower leg flexion
3
Level: 2
8
W pull
3
Level: 3
10
Side lunge leg in the hinge
3
Level: 1
12
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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