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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
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Embryo
1
Level: 1
10 sec.
Subscription needed
Sumo squat
1
Level: 2
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
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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