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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
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
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.
Forward fold
1
Level: 7
10 sec.

Comments

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