99
Workout

Circular swimmer training 1

~43 min.
~516 kcal
Warm Up
Lower back stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
12
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Golf
1
Level: 2
6
W extension
1
Level: 1
8
Lunges L
1
Level: 1
6
Main exercises
Lunge
4
Level: 3
R1
30 sec.
Lunge
4
Level: 3
R2
30 sec.
Chain triceps extension reverse grip
4
Level: 2
30 sec.
I-Y-T slide
8
Level: 1
30 sec.
High pull - slide T
7
Level: 1
30 sec.
Pull-up with a wide grip
6
Level: 2
30 sec.
Lunge
4
Level: 3
R1
30 sec.
Lunge
4
Level: 3
R2
30 sec.
Chain triceps extension reverse grip
4
Level: 2
30 sec.
I-Y-T slide
8
Level: 1
30 sec.
High pull - slide T
7
Level: 1
30 sec.
Pull-up with a wide grip
6
Level: 2
30 sec.
Lunge
4
Level: 3
R1
30 sec.
Lunge
4
Level: 3
R2
30 sec.
Chain triceps extension reverse grip
4
Level: 2
30 sec.
I-Y-T slide
8
Level: 1
30 sec.
High pull - slide T
7
Level: 1
30 sec.
Pull-up with a wide grip
6
Level: 2
30 sec.