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158
Workout

Short water

~42 min.
~504 kcal
⁉️ 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.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Lunges L
1
Level: 1
6
Subscription needed
W extension
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Single arm pull with rotation
9
Level: 3
10
Subscription needed
Biceps curl
10
Level: 4
10
Subscription needed
Hinge plank single arm
8
Level: 3
8
Subscription needed
Low pull - slide Y
7
Level: 1
6
Subscription needed
Horizontal forearm flexion
8
Level: 3
12
Subscription needed
Y slide
9
Level: 2
8
Subscription needed
Round 2
Single arm pull with rotation
9
Level: 3
10
Subscription needed
Biceps curl
10
Level: 4
10
Subscription needed
Hinge plank single arm
8
Level: 3
8
Subscription needed
Low pull - slide Y
7
Level: 1
6
Subscription needed
Horizontal forearm flexion
8
Level: 3
12
Subscription needed
Y slide
9
Level: 2
8
Subscription needed
Round 3
Single arm pull with rotation
9
Level: 3
10
Subscription needed
Biceps curl
10
Level: 4
10
Subscription needed
Hinge plank single arm
8
Level: 3
8
Subscription needed
Low pull - slide Y
7
Level: 1
6
Subscription needed
Horizontal forearm flexion
8
Level: 3
12
Subscription needed
Y slide
9
Level: 2
8
Subscription needed
Cool down
Massage
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Massage
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

Comments

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