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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.
Single leg hip hinge
1
Level: 2
5
Main exercises
Round 1
Pull with single arm with rotation and squats
8
Level: 2
10
Medium pull
7
Level: 4
12
Butterfly - Squat
5
Level: 1
12
Narrow press
7
Level: 3
10
Push-ups - Crunch
6
Level: 1
6
Squat single arm (wide foot position)
7
Level: 3
15
Pushup on the hands in standing
7
Level: 2
6
Low pull
7
Level: 4
12
Pistol (with leg alteration)
6
Level: 2
10
Round 2
Pull with single arm with rotation and squats
8
Level: 2
10
Medium pull
7
Level: 4
12
Butterfly - Squat
5
Level: 1
12
Narrow press
7
Level: 3
10
Push-ups - Crunch
6
Level: 1
6
Squat single arm (wide foot position)
7
Level: 3
15
Pushup on the hands in standing
7
Level: 2
6
Low pull
7
Level: 4
12
Pistol (with leg alteration)
6
Level: 2
10
Round 3
Pull with single arm with rotation and squats
8
Level: 2
10
Medium pull
7
Level: 4
12
Butterfly - Squat
5
Level: 1
12
Narrow press
7
Level: 3
10
Push-ups - Crunch
6
Level: 1
6
Squat single arm (wide foot position)
7
Level: 3
15
Pushup on the hands in standing
7
Level: 2
6
Low pull
7
Level: 4
12
Pistol (with leg alteration)
6
Level: 2
10
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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