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146
Workout

Legend

~53 min.
~636 kcal
Male
⁉️ Comments

"Legend" This is a circuit training consisting of a large number of functional exercises that are performed in two rounds. By doing this workout you can develop the muscles of your legs and buttocks, strengthen your muscle corset and develop endurance.

Warm up
Biceps stretch
1
Level: 1
9 sec.
Forward lunge
1
Level: 1
17 sec.
Subscription needed
Cossack squat
1
Level: 1
12
Subscription needed
Single leg hip hinge
1
Level: 1
6
Subscription needed
Main exercises
Round 1
Squat single arm (wide foot position)
7
Level: 2
17
Subscription needed
Pistol - Backward lunge
6
Level: 1
7
Subscription needed
T adduction
6
Level: 2
12
Subscription needed
I slide (kneeling)
8
Level: 2
12
Subscription needed
Fly Deep Squat
6
Level: 1
14
Subscription needed
Backward lunge
8
Level: 5
14
Subscription needed
Pistol - cross lunge single arm
7
Level: 1
7
Subscription needed
Hinge plank single arm
10
Level: 4
6
Subscription needed
Reverse plank leg abduction (alternating)
9
Level: 2
12
Subscription needed
Butterfly - Squat
9
Level: 3
12
Subscription needed
Pistol - Side lunge - cross lunge
6
Level: 1
5
Subscription needed
Round 2
Squat single arm (wide foot position)
7
Level: 2
17
Subscription needed
Pistol - Backward lunge
6
Level: 1
7
Subscription needed
T adduction
6
Level: 2
12
Subscription needed
I slide (kneeling)
8
Level: 2
12
Subscription needed
Fly Deep Squat
6
Level: 1
14
Subscription needed
Backward lunge
8
Level: 5
14
Subscription needed
Pistol - cross lunge single arm
7
Level: 1
7
Subscription needed
Hinge plank single arm
10
Level: 4
6
Subscription needed
Reverse plank leg abduction (alternating)
9
Level: 2
12
Subscription needed
Butterfly - Squat
9
Level: 3
12
Subscription needed
Pistol - Side lunge - cross lunge
6
Level: 1
5
Subscription needed
Cool down
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

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