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119
Workout

Active circular

~1 h. 6 min.
~792 kcal
Female
⁉️ Comments

"Active circular" This workout is suitable for more experienced sports moms. Inclusion of complex coordination movements, static load and dynamic exercises will develop endurance and strength, improve proportions figure, reduce excess fat, acquire new physical skills. Such a workout will require maximum energy from your body, strength and perseverance.

Warm up
Forward fold
1
Level: 2
10 sec.
Sumo squat
1
Level: 2
10
Main exercises
Round 1
L pull
2
Level: 2
10
Spider-Man
6
Level: 2
10
Side lunge
2
Level: 1
12
Medium pull - Triceps
6
Level: 1
6
Low pull - Squat
4
Level: 3
12
Pistol - Side lunge in balance
4
Level: 1
6
Archer Pushups
3
Level: 1
10
Squats with external rotation
6
Level: 1
12
Squat - Y abduction
6
Level: 1
12
Round 2
L pull
2
Level: 2
10
Spider-Man
6
Level: 2
10
Side lunge
2
Level: 1
12
Medium pull - Triceps
6
Level: 1
6
Low pull - Squat
4
Level: 3
12
Pistol - Side lunge in balance
4
Level: 1
6
Archer Pushups
3
Level: 1
10
Squats with external rotation
6
Level: 1
12
Squat - Y abduction
6
Level: 1
12
Round 3
L pull
2
Level: 2
10
Spider-Man
6
Level: 2
10
Side lunge
2
Level: 1
12
Medium pull - Triceps
6
Level: 1
6
Low pull - Squat
4
Level: 3
12
Pistol - Side lunge in balance
4
Level: 1
6
Archer Pushups
3
Level: 1
10
Squats with external rotation
6
Level: 1
12
Squat - Y abduction
6
Level: 1
12
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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