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63
Workout

Functional training

~53 min.
~636 kcal
Female
⁉️ Comments

"Functional training" Classic functional training aimed at working out the abdominal muscles, buttocks, thighs and upper body muscles. In one hour you can conduct effective training during which such physical qualities develop like endurance, strength and coordination. This workout allows you to improve your physical condition, maintain a positive mood and relieve stress.

Warm up
Forward fold
1
Level: 2
10 sec.
Rotation 2
1
Level: 2
8
Sumo squat
1
Level: 2
10
Main exercises
Round 1
Forearm extension in palm rest
4
Level: 1
8
Side lunge (alternating)
1
Level: 1
12
Lower leg flexion (single leg )
4
Level: 1
6
Press - T Adduction
3
Level: 1
6
Hip extension
3
Level: 1
10
Lower leg flexion
4
Level: 1
12
Hip and lower leg flexion
1
Level: 1
8
Round 2
Forearm extension in palm rest
4
Level: 1
8
Side lunge (alternating)
1
Level: 1
12
Lower leg flexion (single leg )
4
Level: 1
6
Press - T Adduction
3
Level: 1
6
Hip extension
3
Level: 1
10
Lower leg flexion
4
Level: 1
12
Hip and lower leg flexion
1
Level: 1
8
Round 3
Forearm extension in palm rest
4
Level: 1
8
Side lunge (alternating)
1
Level: 1
12
Lower leg flexion (single leg )
4
Level: 1
6
Press - T Adduction
3
Level: 1
6
Hip extension
3
Level: 1
10
Lower leg flexion
4
Level: 1
12
Hip and lower leg flexion
1
Level: 1
8
Cool down
Massage
1
Level: 1
8
Rotation 1
1
Level: 1
8
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 1
10 sec.

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