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Workout

Become a real athlete

~30 min.
~360 kcal
⁉️ Comments

Become a real athlete is a functional loop workout designed to develop all-round fitness in runners. The program includes a variety of exercises designed to improve speed, endurance, flexibility and strength. The "Become a Real Athlete" workout helps runners develop physical qualities and improve athletic performance.

Warm up
Y Stretch
1
Level: 1
8 sec.
Widmill
1
Level: 1
10 sec.
Rotation 2
1
Level: 2
8
Sumo squat
1
Level: 1
10
Main exercises
Toe squats
6
Level: 1
R1
20
Toe squats
6
Level: 1
R2
20
Toe squats
6
Level: 1
R3
20
Pull with single arm with rotation and squats
8
Level: 2
R1
10
Pull with single arm with rotation and squats
8
Level: 2
R2
10
Pull with single arm with rotation and squats
8
Level: 2
R3
10
Rotation with load
8
Level: 3
R1
10
Rotation with load
8
Level: 3
R2
10
Rotation with load
8
Level: 3
R3
10
Hip and lower leg flexion (single leg)
8
Level: 2
R1
6
Hip and lower leg flexion (single leg)
8
Level: 2
R2
6
Hip and lower leg flexion (single leg)
8
Level: 2
R3
6
SIde lunge - backward lunge single arm
6
Level: 1
R1
6
SIde lunge - backward lunge single arm
6
Level: 1
R2
6
SIde lunge - backward lunge single arm
6
Level: 1
R3
6
Squat single arm (wide foot position)
7
Level: 3
R1
15
Squat single arm (wide foot position)
7
Level: 3
R2
15
Squat single arm (wide foot position)
7
Level: 3
R3
15
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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