140
Workout

Easy jogging

~58 min.
~696 kcal
Comments

Easy jogging is a functional loop workout designed to help runners recover and maintain fitness. The program includes gentle, low-intensity exercise to improve blood circulation and relax muscles.

Warm Up
Forward lunge
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
15 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Main exercises
Overhead Forearm extension
3
Level: 1
R1
12
Overhead Forearm extension
3
Level: 1
R2
12
Overhead Forearm extension
3
Level: 1
R3
12
Y-T-I adduction
4
Level: 1
R1
4
Y-T-I adduction
4
Level: 1
R2
4
Y-T-I adduction
4
Level: 1
R3
4
Squats (wide feet position)
5
Level: 3
R1
15
Squats (wide feet position)
5
Level: 3
R2
15
Squats (wide feet position)
5
Level: 3
R3
15
Horizontal forearm flexion
2
Level: 1
R1
12
Horizontal forearm flexion
2
Level: 1
R2
12
Horizontal forearm flexion
2
Level: 1
R3
12
Reverse plank
2
Level: 1
R1
40 sec.
Reverse plank
2
Level: 1
R2
40 sec.
Reverse plank
2
Level: 1
R3
40 sec.
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Back extension
5
Level: 3
R3
10
T adduction
3
Level: 1
R1
10
T adduction
3
Level: 1
R2
10
T adduction
3
Level: 1
R3
10
Hip drop
2
Level: 2
R1
10
Hip drop
2
Level: 2
R2
10
Hip drop
2
Level: 2
R3
10
Sprinter start
5
Level: 1
R1
10
Sprinter start
5
Level: 1
R2
10
Sprinter start
5
Level: 1
R3
10
Press - T Adduction
5
Level: 2
R1
6
Press - T Adduction
5
Level: 2
R2
6
Press - T Adduction
5
Level: 2
R3
6
Y abduction - Forearm flexion - Low pull
4
Level: 1
R1
4
Y abduction - Forearm flexion - Low pull
4
Level: 1
R2
4
Y abduction - Forearm flexion - Low pull
4
Level: 1
R3
4
Side lunge (alternating)
5
Level: 3
R1
12
Side lunge (alternating)
5
Level: 3
R2
12
Side lunge (alternating)
5
Level: 3
R3
12

Comments