120
Workout

Circuit training for runners 1

~51 min.
~612 kcal
Warm Up
Embryo
1
Level: 1
15 sec.
Long Torso Twist Stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
10
Lunges L
1
Level: 1
8
Rotation 1
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Wall Slide (stand facing away from the anchor point)
1
Level: 1
14 sec.
Main exercises
Low pull (one hand - single leg )
5
Level: 1
R1
30 sec.
Low pull (one hand - single leg )
5
Level: 1
R2
30 sec.
Pistol
6
Level: 2
R1
30 sec.
Pistol
6
Level: 2
R2
30 sec.
Forearm flexion with single arm
5
Level: 1
R1
30 sec.
Forearm flexion with single arm
5
Level: 1
R2
30 sec.
Y adduction
4
Level: 1
30 sec.
Spider-Man
4
Level: 1
30 sec.
Low pull (one hand - single leg )
5
Level: 1
R1
30 sec.
Low pull (one hand - single leg )
5
Level: 1
R2
30 sec.
Pistol
6
Level: 2
R1
30 sec.
Pistol
6
Level: 2
R2
30 sec.
Forearm flexion with single arm
5
Level: 1
R1
30 sec.
Forearm flexion with single arm
5
Level: 1
R2
30 sec.
Y adduction
4
Level: 1
30 sec.
Spider-Man
4
Level: 1
30 sec.
Low pull (one hand - single leg )
5
Level: 1
R1
30 sec.
Low pull (one hand - single leg )
5
Level: 1
R2
30 sec.
Pistol
6
Level: 2
R1
30 sec.
Pistol
6
Level: 2
R2
30 sec.
Forearm flexion with single arm
5
Level: 1
R1
30 sec.
Forearm flexion with single arm
5
Level: 1
R2
30 sec.
Y adduction
4
Level: 1
30 sec.
Spider-Man
4
Level: 1
30 sec.