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146
Workout

Choose your pace

~52 min.
~624 kcal
⁉️ Comments

Choose your pace is a circuit-based functional workout that must be completed at your own comfortable pace. During the training, the muscles of the legs, buttocks, chest, back and abs are strengthened. Balanced development of all muscle groups is important for any athlete. Therefore, to achieve the best results, it is necessary to perform a basic strength load.

Warm up
Biceps stretch
1
Level: 1
9 sec.
Rotation 1
1
Level: 1
9
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
12
Subscription needed
Sumo squat
1
Level: 2
12
Subscription needed
Hero pose
1
Level: 1
17 sec.
Subscription needed
Main exercises
Round 1
Press pull
8
Level: 1
7
Subscription needed
T - Abduction
6
Level: 2
12
Subscription needed
Pull with single arm with rotation and squats
10
Level: 3
12
Subscription needed
I slide (kneeling)
6
Level: 1
14
Subscription needed
Overhead squats
9
Level: 3
14
Subscription needed
Side lunge leg in the hinge
8
Level: 3
14
Subscription needed
Pistol - SIde lunge - cross lunge single arm
7
Level: 1
5
Subscription needed
Round 2
Press pull
8
Level: 1
7
Subscription needed
T - Abduction
6
Level: 2
12
Subscription needed
Pull with single arm with rotation and squats
10
Level: 3
12
Subscription needed
I slide (kneeling)
6
Level: 1
14
Subscription needed
Overhead squats
9
Level: 3
14
Subscription needed
Side lunge leg in the hinge
8
Level: 3
14
Subscription needed
Pistol - SIde lunge - cross lunge single arm
7
Level: 1
5
Subscription needed
Round 3
Press pull
8
Level: 1
7
Subscription needed
T - Abduction
6
Level: 2
12
Subscription needed
Pull with single arm with rotation and squats
10
Level: 3
12
Subscription needed
I slide (kneeling)
6
Level: 1
14
Subscription needed
Overhead squats
9
Level: 3
14
Subscription needed
Side lunge leg in the hinge
8
Level: 3
14
Subscription needed
Pistol - SIde lunge - cross lunge single arm
7
Level: 1
5
Subscription needed
Cool down
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

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