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139
Workout

The pursuit race

~55 min.
~660 kcal
⁉️ 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
Subscription needed
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Lunges L
1
Level: 1
6
Subscription needed
Main exercises
Round 1
Forearm flexion with single arm
6
Level: 2
12
Subscription needed
Press - Y Adduction
6
Level: 2
6
Subscription needed
Lunge with rotation
5
Level: 1
5
Subscription needed
Fly Squat
5
Level: 1
12
Subscription needed
Press - I Adduction
6
Level: 2
6
Subscription needed
Hip and lower leg flexion (alternating)
6
Level: 3
8
Subscription needed
Spider-Man
6
Level: 2
10
Subscription needed
Backward lunge with leg change
5
Level: 3
12
Subscription needed
Round 2
Forearm flexion with single arm
6
Level: 2
12
Subscription needed
Press - Y Adduction
6
Level: 2
6
Subscription needed
Lunge with rotation
5
Level: 1
5
Subscription needed
Fly Squat
5
Level: 1
12
Subscription needed
Press - I Adduction
6
Level: 2
6
Subscription needed
Hip and lower leg flexion (alternating)
6
Level: 3
8
Subscription needed
Spider-Man
6
Level: 2
10
Subscription needed
Backward lunge with leg change
5
Level: 3
12
Subscription needed
Round 3
Forearm flexion with single arm
6
Level: 2
12
Subscription needed
Press - Y Adduction
6
Level: 2
6
Subscription needed
Lunge with rotation
5
Level: 1
5
Subscription needed
Fly Squat
5
Level: 1
12
Subscription needed
Press - I Adduction
6
Level: 2
6
Subscription needed
Hip and lower leg flexion (alternating)
6
Level: 3
8
Subscription needed
Spider-Man
6
Level: 2
10
Subscription needed
Backward lunge with leg change
5
Level: 3
12
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.
Subscription needed

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