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130
Workout

Firing line

~48 min.
~576 kcal
Female
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“Firing line”: This workout is aimed at developing the strength of the arm muscles, the back in particular, the triceps brachii muscle, latissimus dorsi muscle and biceps are actively loaded

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Rotation 1
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Hero pose
1
Level: 2
5
Main exercises
Round 1
Chain triceps extension (side)
5
Level: 2
8
Pull-up with a wide grip
4
Level: 1
6
Hip extension (single leg)
7
Level: 2
6
Medium pull (single arm - single leg )
5
Level: 1
8
Exit to the plank on the forearms
6
Level: 3
12
Forearm extension (single arm)
7
Level: 3
8
Narrow grip pushups in plank
8
Level: 3
10
Round 2
Chain triceps extension (side)
5
Level: 2
8
Pull-up with a wide grip
4
Level: 1
6
Hip extension (single leg)
7
Level: 2
6
Medium pull (single arm - single leg )
5
Level: 1
8
Exit to the plank on the forearms
6
Level: 3
12
Forearm extension (single arm)
7
Level: 3
8
Narrow grip pushups in plank
8
Level: 3
10
Round 3
Chain triceps extension (side)
5
Level: 2
8
Pull-up with a wide grip
4
Level: 1
6
Hip extension (single leg)
7
Level: 2
6
Medium pull (single arm - single leg )
5
Level: 1
8
Exit to the plank on the forearms
6
Level: 3
12
Forearm extension (single arm)
7
Level: 3
8
Narrow grip pushups in plank
8
Level: 3
10
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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