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239
Workout

Fighter

~57 min.
~684 kcal
Male
⁉️ Comments

"Fighter": The "Fighter" training is designed to develop comprehensive martial arts skills. Includes exercises to improve balance, endurance and fighting technique, helping to develop complex fighter skills.

Warm up
Golf
1
Level: 2
6
Forward fold
1
Level: 3
10 sec.
Main exercises
Round 1
Press - L Adduction
8
Level: 3
6
Pull with single arm with rotation and squats
9
Level: 3
10
Lower leg flexion (single leg )
10
Level: 4
6
Hinge plank single arm
10
Level: 5
5
Push-ups - Crunch
10
Level: 4
6
Backward lunge
8
Level: 6
10
Y-T-I adduction
8
Level: 3
4
Low pull - Triceps
8
Level: 2
6
Hip and lower leg flexion (single leg)
8
Level: 2
6
Round 2
Press - L Adduction
8
Level: 3
6
Pull with single arm with rotation and squats
9
Level: 3
10
Lower leg flexion (single leg )
10
Level: 4
6
Hinge plank single arm
10
Level: 5
5
Push-ups - Crunch
10
Level: 4
6
Backward lunge
8
Level: 6
10
Y-T-I adduction
8
Level: 3
4
Low pull - Triceps
8
Level: 2
6
Hip and lower leg flexion (single leg)
8
Level: 2
6
Round 3
Press - L Adduction
8
Level: 3
6
Pull with single arm with rotation and squats
9
Level: 3
10
Lower leg flexion (single leg )
10
Level: 4
6
Hinge plank single arm
10
Level: 5
5
Push-ups - Crunch
10
Level: 4
6
Backward lunge
8
Level: 6
10
Y-T-I adduction
8
Level: 3
4
Low pull - Triceps
8
Level: 2
6
Hip and lower leg flexion (single leg)
8
Level: 2
6
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
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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