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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.
Subscription needed
Rotation 2
1
Level: 2
8
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Main exercises
Round 1
Forearm extension in palm rest
4
Level: 1
8
Subscription needed
Side lunge (alternating)
1
Level: 1
12
Subscription needed
Lower leg flexion (single leg )
4
Level: 1
6
Subscription needed
Press - T Adduction
3
Level: 1
6
Subscription needed
Hip extension
3
Level: 1
10
Subscription needed
Lower leg flexion
4
Level: 1
12
Hip and lower leg flexion
1
Level: 1
8
Subscription needed
Round 2
Forearm extension in palm rest
4
Level: 1
8
Subscription needed
Side lunge (alternating)
1
Level: 1
12
Subscription needed
Lower leg flexion (single leg )
4
Level: 1
6
Subscription needed
Press - T Adduction
3
Level: 1
6
Subscription needed
Hip extension
3
Level: 1
10
Subscription needed
Lower leg flexion
4
Level: 1
12
Hip and lower leg flexion
1
Level: 1
8
Subscription needed
Round 3
Forearm extension in palm rest
4
Level: 1
8
Subscription needed
Side lunge (alternating)
1
Level: 1
12
Subscription needed
Lower leg flexion (single leg )
4
Level: 1
6
Subscription needed
Press - T Adduction
3
Level: 1
6
Subscription needed
Hip extension
3
Level: 1
10
Subscription needed
Lower leg flexion
4
Level: 1
12
Hip and lower leg flexion
1
Level: 1
8
Subscription needed
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed

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