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60
Workout

Stay fit

~57 min.
~684 kcal
Female
⁉️ Comments

"Stay fit" This intense workout includes several circuits of of a variety of exercises performed with minimal rest between them. The workout includes a combination of cardio exercises, strength training and functional movements aimed at developing strength, endurance, flexibility and coordination. This workout is high intensity and promotes active fat burning, strengthening muscles and increasing overall physical fitness. Despite its intensity, these exercises are suitable for both beginners and more advanced for experienced fitness enthusiasts.

Warm up
Hammock - Dolphin
1
Level: 2
5
Rotation 2
1
Level: 2
8
Forward fold
1
Level: 2
10 sec.
Main exercises
Round 1
Chain triceps extension (side)
3
Level: 1
8
Low pull
1
Level: 1
12
Side lunge
2
Level: 1
12
Low pull (one hand)
3
Level: 1
8
One had pushpup with rotation
1
Level: 1
10
Lunge
3
Level: 2
12
Horizontal forearm flexion
3
Level: 2
12
Side lunge (alternating)
3
Level: 2
12
Round 2
Chain triceps extension (side)
3
Level: 1
8
Low pull
1
Level: 1
12
Side lunge
2
Level: 1
12
Low pull (one hand)
3
Level: 1
8
One had pushpup with rotation
1
Level: 1
10
Lunge
3
Level: 2
12
Horizontal forearm flexion
3
Level: 2
12
Side lunge (alternating)
3
Level: 2
12
Round 3
Chain triceps extension (side)
3
Level: 1
8
Low pull
1
Level: 1
12
Side lunge
2
Level: 1
12
Low pull (one hand)
3
Level: 1
8
One had pushpup with rotation
1
Level: 1
10
Lunge
3
Level: 2
12
Horizontal forearm flexion
3
Level: 2
12
Side lunge (alternating)
3
Level: 2
12
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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