Warm up
Biceps stretch
Level: 1
8 sec.
Forward lunge
Level: 1
15 sec.
Subscription needed
Cossack squat
Level: 1
10
Subscription needed
Lunges L
Level: 1
6
Subscription needed
squat row 4 (middle gluteal)
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Push ups side crunch
Level: 1
6
Subscription needed
Back extension
Level: 5
10
Subscription needed
Single arm pull with rotation
Level: 3
10
Subscription needed
Hip drop
Level: 8
10
Subscription needed
Burpee
Level: 3
8
Subscription needed
Explosive push ups
Level: 1
6
Subscription needed
Low pull - slide Y
Level: 1
6
Subscription needed
Plank with rotation
Level: 5
40 sec.
Subscription needed
Round 2
Push ups side crunch
Level: 1
6
Subscription needed
Back extension
Level: 5
10
Subscription needed
Single arm pull with rotation
Level: 3
10
Subscription needed
Hip drop
Level: 8
10
Subscription needed
Burpee
Level: 3
8
Subscription needed
Explosive push ups
Level: 1
6
Subscription needed
Low pull - slide Y
Level: 1
6
Subscription needed
Plank with rotation
Level: 5
40 sec.
Subscription needed
Round 3
Push ups side crunch
Level: 1
6
Subscription needed
Back extension
Level: 5
10
Subscription needed
Single arm pull with rotation
Level: 3
10
Subscription needed
Hip drop
Level: 8
10
Subscription needed
Burpee
Level: 3
8
Subscription needed
Explosive push ups
Level: 1
6
Subscription needed
Low pull - slide Y
Level: 1
6
Subscription needed
Plank with rotation
Level: 5
40 sec.
Subscription needed
Round 4
Push ups side crunch
Level: 1
6
Subscription needed
Back extension
Level: 5
10
Subscription needed
Single arm pull with rotation
Level: 3
10
Subscription needed
Hip drop
Level: 8
10
Subscription needed
Burpee
Level: 3
8
Subscription needed
Explosive push ups
Level: 1
6
Subscription needed
Low pull - slide Y
Level: 1
6
Subscription needed
Plank with rotation
Level: 5
40 sec.
Subscription needed
Cool down
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
Level: 1
R2
15 sec.
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Lower back stretch
Level: 1
10 sec.
Subscription needed
Y Stretch
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Available after payment
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