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146
Workout

Improved speed and reaction in combat

~24 min.
~288 kcal
Male
⁉️ Comments

"Improved speed and reaction in combat": Training aimed at improving the speed and reaction of fighters. Includes burpees, explosive push-ups and jumping lunges performed using loops. These exercises help develop strength and endurance, as well as the ability to quickly respond to changing situations during combat.

Warm up
Forward fold
1
Level: 2
12 sec.
Hero pose
1
Level: 2
6
Main exercises
Burpee
12
Level: 4
R1
9
Burpee
12
Level: 4
R2
9
Burpee
12
Level: 4
R3
9
Burpee
12
Level: 4
R4
9
Explosive push ups
10
Level: 1
R1
7
Explosive push ups
10
Level: 1
R2
7
Explosive push ups
10
Level: 1
R3
7
Explosive push ups
10
Level: 1
R4
7
Side lunge - crosslunge
9
Level: 2
R1
7
Side lunge - crosslunge
9
Level: 2
R2
7
Side lunge - crosslunge
9
Level: 2
R3
7
Side lunge - crosslunge
9
Level: 2
R4
7
Squat jump (wide foot position)
10
Level: 2
R1
17
Squat jump (wide foot position)
10
Level: 2
R2
17
Squat jump (wide foot position)
10
Level: 2
R3
17
Squat jump (wide foot position)
10
Level: 2
R4
17
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
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.

Comments

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