63
Workout

Circuit training for runners 2

~46 min.
~552 kcal
Warm Up
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
30 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
15 sec.
Widmill
1
Level: 1
S2
5
Main exercises
High pull
2
Level: 2
30 sec.
Cossack squat
1
Level: 1
30 sec.
Butterfly
5
Level: 2
30 sec.
Hinge press (bars)
3
Level: 1
30 sec.
Push-ups - Crunch
8
Level: 2
30 sec.
Hip and lower leg flexion (alternating)
2
Level: 1
30 sec.
High pull
2
Level: 2
30 sec.
Cossack squat
1
Level: 1
30 sec.
Butterfly
5
Level: 2
30 sec.
Hinge press (bars)
3
Level: 1
30 sec.
Push-ups - Crunch
8
Level: 2
30 sec.
Hip and lower leg flexion (alternating)
2
Level: 1
30 sec.
High pull
2
Level: 2
30 sec.
Cossack squat
1
Level: 1
30 sec.
Butterfly
5
Level: 2
30 sec.
Hinge press (bars)
3
Level: 1
30 sec.
Push-ups - Crunch
8
Level: 2
30 sec.
Hip and lower leg flexion (alternating)
2
Level: 1
30 sec.