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63
Workout

Functional training

~48 min.
~576 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
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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