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73
Workout

GPF for beginners

~57 min.
~684 kcal
Male
⁉️ Comments

"General Physical Fitness for Beginners": The "General Physical Fitness for Beginners" training is a set of functional training exercises, specially designed for beginners in martial arts. Includes basic exercises to develop strength, endurance and flexibility.

Warm up
Widmill
1
Level: 1
10 sec.
Lower back stretch
1
Level: 1
10 sec.
Lower leg extension
1
Level: 1
14 sec.
Lunges L
1
Level: 1
6
Main exercises
Round 1
Cross forearm flexion
3
Level: 2
12
Back extension
3
Level: 2
10
Side plank
3
Level: 2
40 sec.
Low pull (one hand)
3
Level: 1
8
Side lunge
2
Level: 1
12
W pull
2
Level: 2
10
Forearm extension standing
3
Level: 2
12
High pull - Squat
2
Level: 1
12
Hip drop
2
Level: 2
10
Round 2
Cross forearm flexion
3
Level: 2
12
Back extension
3
Level: 2
10
Side plank
3
Level: 2
40 sec.
Low pull (one hand)
3
Level: 1
8
Side lunge
2
Level: 1
12
W pull
2
Level: 2
10
Forearm extension standing
3
Level: 2
12
High pull - Squat
2
Level: 1
12
Hip drop
2
Level: 2
10
Round 3
Cross forearm flexion
3
Level: 2
12
Back extension
3
Level: 2
10
Side plank
3
Level: 2
40 sec.
Low pull (one hand)
3
Level: 1
8
Side lunge
2
Level: 1
12
W pull
2
Level: 2
10
Forearm extension standing
3
Level: 2
12
High pull - Squat
2
Level: 1
12
Hip drop
2
Level: 2
10
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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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