Main exercises
Round 1
A - Abduction
Level: 2
10
Subscription needed
Squat - I abduction
Level: 2
12
Subscription needed
Push ups side crunch
Level: 3
6
Subscription needed
Plank pushups
Level: 2
10
Subscription needed
One-handed press
Level: 2
10
Subscription needed
Push ups pike
Level: 4
6
Subscription needed
Round 2
A - Abduction
Level: 2
10
Subscription needed
Squat - I abduction
Level: 2
12
Subscription needed
Push ups side crunch
Level: 3
6
Subscription needed
Plank pushups
Level: 2
10
Subscription needed
One-handed press
Level: 2
10
Subscription needed
Push ups pike
Level: 4
6
Subscription needed
Round 3
A - Abduction
Level: 2
10
Subscription needed
Squat - I abduction
Level: 2
12
Subscription needed
Push ups side crunch
Level: 3
6
Subscription needed
Plank pushups
Level: 2
10
Subscription needed
One-handed press
Level: 2
10
Subscription needed
Push ups pike
Level: 4
6
Subscription needed
Cool down
Forward lunge
Level: 1
15 sec.
Subscription needed
M Stretch
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Cross-legged incline
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
Level: 1
R2
14 sec.
Subscription needed
Available after payment
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