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190
Workout

Increased physical fitness

~1 h. 4 min.
~768 kcal
Male
⁉️ Comments

"Increased physical fitness": The "Physical Fitness Enhancement" workout is designed to improve the overall fitness of a fighter. Includes a variety of exercises to develop strength, endurance, flexibility and coordination, helping to increase your level of physical fitness.

Warm up
Forward lunge
1
Level: 1
15 sec.
Rotation 2
1
Level: 2
8
Cossack squat in a bent-over position
1
Level: 2
10
T Stretch
1
Level: 1
8 sec.
Main exercises
Round 1
Exit to plank
7
Level: 3
12
Squats with external rotation
6
Level: 1
12
Medium pull (one hand)
10
Level: 4
8
High pull (single arm - single leg )
5
Level: 1
8
Squats
5
Level: 3
20
Pike
7
Level: 2
12
Push ups pike
8
Level: 2
6
Side lunge
4
Level: 2
12
Push-ups - Crunch
10
Level: 4
6
Round 2
Exit to plank
7
Level: 3
12
Squats with external rotation
6
Level: 1
12
Medium pull (one hand)
10
Level: 4
8
High pull (single arm - single leg )
5
Level: 1
8
Squats
5
Level: 3
20
Pike
7
Level: 2
12
Push ups pike
8
Level: 2
6
Side lunge
4
Level: 2
12
Push-ups - Crunch
10
Level: 4
6
Round 3
Exit to plank
7
Level: 3
12
Squats with external rotation
6
Level: 1
12
Medium pull (one hand)
10
Level: 4
8
High pull (single arm - single leg )
5
Level: 1
8
Squats
5
Level: 3
20
Pike
7
Level: 2
12
Push ups pike
8
Level: 2
6
Side lunge
4
Level: 2
12
Push-ups - Crunch
10
Level: 4
6
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 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.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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