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158
Workout

Short water

~42 min.
~504 kcal
Female
⁉️ Comments

"Short water": This loop workout provides an intense set of exercises designed to strengthen muscles and increase endurance in a short period of time. It is ideal for swimmers who do not have time for long training sessions, but want effective results.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Massage
1
Level: 1
8
Lunges L
1
Level: 1
6
W extension
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Main exercises
Round 1
Single arm pull with rotation
9
Level: 3
10
Biceps curl
10
Level: 4
10
Hinge plank single arm
8
Level: 3
8
Low pull - slide Y
7
Level: 1
6
Horizontal forearm flexion
8
Level: 3
12
Y slide
9
Level: 2
8
Round 2
Single arm pull with rotation
9
Level: 3
10
Biceps curl
10
Level: 4
10
Hinge plank single arm
8
Level: 3
8
Low pull - slide Y
7
Level: 1
6
Horizontal forearm flexion
8
Level: 3
12
Y slide
9
Level: 2
8
Round 3
Single arm pull with rotation
9
Level: 3
10
Biceps curl
10
Level: 4
10
Hinge plank single arm
8
Level: 3
8
Low pull - slide Y
7
Level: 1
6
Horizontal forearm flexion
8
Level: 3
12
Y slide
9
Level: 2
8
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
Embryo
1
Level: 1
10 sec.

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