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137
Workout

Gliding through the water

~55 min.
~660 kcal
Female
⁉️ 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.
Lower back stretch with rotation
1
Level: 1
15 sec.
W extension
1
Level: 1
8
Forward lunge
1
Level: 1
15 sec.
L extension
1
Level: 1
8
Main exercises
Round 1
Low pull - Squat
4
Level: 3
12
Y slide
7
Level: 1
12
Pistol - Side lunge - cross lunge
5
Level: 1
4
Press - T Adduction
5
Level: 2
6
Archer press
5
Level: 2
10
Medium pull - slide I
7
Level: 1
6
Round 2
Low pull - Squat
4
Level: 3
12
Y slide
7
Level: 1
12
Pistol - Side lunge - cross lunge
5
Level: 1
4
Press - T Adduction
5
Level: 2
6
Archer press
5
Level: 2
10
Medium pull - slide I
7
Level: 1
6
Round 3
Low pull - Squat
4
Level: 3
12
Y slide
7
Level: 1
12
Pistol - Side lunge - cross lunge
5
Level: 1
4
Press - T Adduction
5
Level: 2
6
Archer press
5
Level: 2
10
Medium pull - slide I
7
Level: 1
6
Round 4
Low pull - Squat
4
Level: 3
12
Y slide
7
Level: 1
12
Pistol - Side lunge - cross lunge
5
Level: 1
4
Press - T Adduction
5
Level: 2
6
Archer press
5
Level: 2
10
Medium pull - slide I
7
Level: 1
6
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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