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142
Workout

Pass

~57 min.
~684 kcal
Male
⁉️ Comments

"Pass" This workout is aimed at improving the strength of the leg and core muscles. A strong and stable core will help reduce the risk of injury, improve movement efficiency, and improve overall fitness.

Warm up
Forward lunge
1
Level: 1
20 sec.
Embryo
1
Level: 1
13 sec.
Forward fold
1
Level: 1
13 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
20 sec.
Main exercises
Round 1
Push ups side crunch
10
Level: 3
8
March
5
Level: 2
16
Overhead squats
10
Level: 3
16
Front squats
9
Level: 2
20
SIde plank with rotation
7
Level: 1
52 sec.
Pistol single arm
8
Level: 1
13
Back extension
10
Level: 5
13
Round 2
Push ups side crunch
10
Level: 3
8
March
5
Level: 2
16
Overhead squats
10
Level: 3
16
Front squats
9
Level: 2
20
SIde plank with rotation
7
Level: 1
52 sec.
Pistol single arm
8
Level: 1
13
Back extension
10
Level: 5
13
Round 3
Push ups side crunch
10
Level: 3
8
March
5
Level: 2
16
Overhead squats
10
Level: 3
16
Front squats
9
Level: 2
20
SIde plank with rotation
7
Level: 1
52 sec.
Pistol single arm
8
Level: 1
13
Back extension
10
Level: 5
13
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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