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139
Workout

The pursuit race

~55 min.
~660 kcal
Female
⁉️ Comments

"The pursuit race": An effective workout that targets all muscle groups in a circuit format using loops. Includes a variety of exercises aimed at developing strength, endurance, flexibility and coordination. This approach provides comprehensive strengthening and preparation of the muscles of the entire body.

Warm up
L extension
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Lunges L
1
Level: 1
6
Main exercises
Round 1
Forearm flexion with single arm
6
Level: 2
12
Press - Y Adduction
6
Level: 2
6
Lunge with rotation
5
Level: 1
5
Fly Squat
5
Level: 1
12
Press - I Adduction
6
Level: 2
6
Hip and lower leg flexion (alternating)
6
Level: 3
8
Spider-Man
6
Level: 2
10
Backward lunge with leg change
5
Level: 3
12
Round 2
Forearm flexion with single arm
6
Level: 2
12
Press - Y Adduction
6
Level: 2
6
Lunge with rotation
5
Level: 1
5
Fly Squat
5
Level: 1
12
Press - I Adduction
6
Level: 2
6
Hip and lower leg flexion (alternating)
6
Level: 3
8
Spider-Man
6
Level: 2
10
Backward lunge with leg change
5
Level: 3
12
Round 3
Forearm flexion with single arm
6
Level: 2
12
Press - Y Adduction
6
Level: 2
6
Lunge with rotation
5
Level: 1
5
Fly Squat
5
Level: 1
12
Press - I Adduction
6
Level: 2
6
Hip and lower leg flexion (alternating)
6
Level: 3
8
Spider-Man
6
Level: 2
10
Backward lunge with leg change
5
Level: 3
12
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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