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167
Workout

Development of intensity and speed

~47 min.
~564 kcal
Male
⁉️ Comments

"Development of intensity and speed": This workout is designed to increase the intensity and speed of combat. Includes exercises aimed at improving reaction, speed of movement and execution of techniques, which allows fighters to act faster and more effectively in battle.

Warm up
W extension
1
Level: 1
8
Long Torso Twist Stretch
1
Level: 1
10 sec.
Rotation 2
1
Level: 2
8
Main exercises
Round 1
Burpee
9
Level: 3
8
Pistol
9
Level: 5
10
side lunge - crosslunge single arm
9
Level: 2
6
Sumo squats
6
Level: 2
15
Balanced Side Lunge
8
Level: 3
12
Round 2
Burpee
9
Level: 3
8
Pistol
9
Level: 5
10
side lunge - crosslunge single arm
9
Level: 2
6
Sumo squats
6
Level: 2
15
Balanced Side Lunge
8
Level: 3
12
Round 3
Burpee
9
Level: 3
8
Pistol
9
Level: 5
10
side lunge - crosslunge single arm
9
Level: 2
6
Sumo squats
6
Level: 2
15
Balanced Side Lunge
8
Level: 3
12
Round 4
Burpee
9
Level: 3
8
Pistol
9
Level: 5
10
side lunge - crosslunge single arm
9
Level: 2
6
Sumo squats
6
Level: 2
15
Balanced Side Lunge
8
Level: 3
12
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
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.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

Comments

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