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146
Workout

Legend

~58 min.
~696 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.
Cossack squat
1
Level: 1
12
Single leg hip hinge
1
Level: 1
6
Main exercises
Round 1
Squat single arm (wide foot position)
7
Level: 2
17
Pistol - Backward lunge
6
Level: 1
7
T adduction
6
Level: 2
12
I slide (kneeling)
8
Level: 2
12
Fly Deep Squat
6
Level: 1
14
Backward lunge
8
Level: 5
14
Pistol - cross lunge single arm
7
Level: 1
7
Hinge plank single arm
10
Level: 4
6
Reverse plank leg abduction (alternating)
9
Level: 2
12
Butterfly - Squat
9
Level: 3
12
Pistol - Side lunge - cross lunge
6
Level: 1
5
Round 2
Squat single arm (wide foot position)
7
Level: 2
17
Pistol - Backward lunge
6
Level: 1
7
T adduction
6
Level: 2
12
I slide (kneeling)
8
Level: 2
12
Fly Deep Squat
6
Level: 1
14
Backward lunge
8
Level: 5
14
Pistol - cross lunge single arm
7
Level: 1
7
Hinge plank single arm
10
Level: 4
6
Reverse plank leg abduction (alternating)
9
Level: 2
12
Butterfly - Squat
9
Level: 3
12
Pistol - Side lunge - cross lunge
6
Level: 1
5
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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