146
Workout

Swimmer's Strength Training 2

~30 min.
~360 kcal
Warm Up
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Embryo
1
Level: 1
10 sec.
Short extension
1
Level: 1
8
Cossack squat
1
Level: 1
12 sec.
Biceps stretch
1
Level: 1
8 sec.
Forward lunge
1
Level: 1
15 sec.
Rotation 2
1
Level: 2
8
Main exercises
Front jump squats
9
Level: 3
R1
12
Front jump squats
9
Level: 3
R2
12
Front jump squats
9
Level: 3
R3
12
Split Jump
8
Level: 1
R1
8
Split Jump
8
Level: 1
R2
8
Split Jump
8
Level: 1
R3
8
Split Jump
8
Level: 1
R4
8
Split Jump
8
Level: 1
R5
8
Split Jump
8
Level: 1
R6
8
Pistol (with leg alteration)
7
Level: 3
R1
16
Pistol (with leg alteration)
7
Level: 3
R2
16
Pistol (with leg alteration)
7
Level: 3
R3
16
Hip and lower leg flexion (alternating)
6
Level: 3
R1
12
Hip and lower leg flexion (alternating)
6
Level: 3
R2
12
Hip and lower leg flexion (alternating)
6
Level: 3
R3
12
Push ups pike
9
Level: 3
R1
10
Push ups pike
9
Level: 3
R2
10
Side Crunch
7
Level: 2
R1
10
Side Crunch
7
Level: 2
R2
10