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137
Workout

Gliding through the water

~55 min.
~660 kcal
⁉️ Comments

"Gliding through the water": This looping workout is a circuit designed to strengthen the muscles of the legs, chest and shoulders, as well as improve flexibility in the shoulder joints. It consists of a variety of exercises that not only strengthen muscles, but also develop flexibility and joint mobility. The workout involves an intense pace of performance, which helps improve the swimmer's strength and endurance in the water.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
W extension
1
Level: 1
8
Forward lunge
1
Level: 1
15 sec.
Subscription needed
L extension
1
Level: 1
8
Subscription needed
Main exercises
Round 1
Low pull - Squat
4
Level: 3
12
Subscription needed
Y slide
7
Level: 1
12
Subscription needed
Pistol - Side lunge - cross lunge
5
Level: 1
4
Subscription needed
Press - T Adduction
5
Level: 2
6
Subscription needed
Archer press
5
Level: 2
10
Subscription needed
Medium pull - slide I
7
Level: 1
6
Subscription needed
Round 2
Low pull - Squat
4
Level: 3
12
Subscription needed
Y slide
7
Level: 1
12
Subscription needed
Pistol - Side lunge - cross lunge
5
Level: 1
4
Subscription needed
Press - T Adduction
5
Level: 2
6
Subscription needed
Archer press
5
Level: 2
10
Subscription needed
Medium pull - slide I
7
Level: 1
6
Subscription needed
Round 3
Low pull - Squat
4
Level: 3
12
Subscription needed
Y slide
7
Level: 1
12
Subscription needed
Pistol - Side lunge - cross lunge
5
Level: 1
4
Subscription needed
Press - T Adduction
5
Level: 2
6
Subscription needed
Archer press
5
Level: 2
10
Subscription needed
Medium pull - slide I
7
Level: 1
6
Subscription needed
Round 4
Low pull - Squat
4
Level: 3
12
Subscription needed
Y slide
7
Level: 1
12
Subscription needed
Pistol - Side lunge - cross lunge
5
Level: 1
4
Subscription needed
Press - T Adduction
5
Level: 2
6
Subscription needed
Archer press
5
Level: 2
10
Subscription needed
Medium pull - slide I
7
Level: 1
6
Subscription needed
Cool down
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

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