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182
Workout

Take the blow

~1 h. 3 min.
~756 kcal
Male
⁉️ Comments

"Take the blow": This looping workout is aimed at improving a fighter's defense and endurance. Includes exercises to develop muscle strength and flexibility necessary for effective defense against enemy strikes.

Warm up
Forward fold
1
Level: 2
10 sec.
Subscription needed
Single leg hip hinge
1
Level: 2
5
Subscription needed
Main exercises
Round 1
Pull with single arm with rotation and squats
8
Level: 2
10
Subscription needed
Medium pull
7
Level: 4
12
Subscription needed
Butterfly - Squat
5
Level: 1
12
Subscription needed
Narrow press
7
Level: 3
10
Subscription needed
Push-ups - Crunch
6
Level: 1
6
Subscription needed
Squat single arm (wide foot position)
7
Level: 3
15
Subscription needed
Pushup on the hands in standing
7
Level: 2
6
Subscription needed
Low pull
7
Level: 4
12
Subscription needed
Pistol (with leg alteration)
6
Level: 2
10
Subscription needed
Round 2
Pull with single arm with rotation and squats
8
Level: 2
10
Subscription needed
Medium pull
7
Level: 4
12
Subscription needed
Butterfly - Squat
5
Level: 1
12
Subscription needed
Narrow press
7
Level: 3
10
Subscription needed
Push-ups - Crunch
6
Level: 1
6
Subscription needed
Squat single arm (wide foot position)
7
Level: 3
15
Subscription needed
Pushup on the hands in standing
7
Level: 2
6
Subscription needed
Low pull
7
Level: 4
12
Subscription needed
Pistol (with leg alteration)
6
Level: 2
10
Subscription needed
Round 3
Pull with single arm with rotation and squats
8
Level: 2
10
Subscription needed
Medium pull
7
Level: 4
12
Subscription needed
Butterfly - Squat
5
Level: 1
12
Subscription needed
Narrow press
7
Level: 3
10
Subscription needed
Push-ups - Crunch
6
Level: 1
6
Subscription needed
Squat single arm (wide foot position)
7
Level: 3
15
Subscription needed
Pushup on the hands in standing
7
Level: 2
6
Subscription needed
Low pull
7
Level: 4
12
Subscription needed
Pistol (with leg alteration)
6
Level: 2
10
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
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.
Subscription needed

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