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146
Workout

Choose your pace

~52 min.
~624 kcal
Female
⁉️ 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
Cossack squat in a bent-over position
1
Level: 1
12
Sumo squat
1
Level: 2
12
Hero pose
1
Level: 1
17 sec.
Main exercises
Round 1
Press pull
8
Level: 1
7
T - Abduction
6
Level: 2
12
Pull with single arm with rotation and squats
10
Level: 3
12
I slide (kneeling)
6
Level: 1
14
Overhead squats
9
Level: 3
14
Side lunge leg in the hinge
8
Level: 3
14
Pistol - SIde lunge - cross lunge single arm
7
Level: 1
5
Round 2
Press pull
8
Level: 1
7
T - Abduction
6
Level: 2
12
Pull with single arm with rotation and squats
10
Level: 3
12
I slide (kneeling)
6
Level: 1
14
Overhead squats
9
Level: 3
14
Side lunge leg in the hinge
8
Level: 3
14
Pistol - SIde lunge - cross lunge single arm
7
Level: 1
5
Round 3
Press pull
8
Level: 1
7
T - Abduction
6
Level: 2
12
Pull with single arm with rotation and squats
10
Level: 3
12
I slide (kneeling)
6
Level: 1
14
Overhead squats
9
Level: 3
14
Side lunge leg in the hinge
8
Level: 3
14
Pistol - SIde lunge - cross lunge single arm
7
Level: 1
5
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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