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135
Workout

Circular skier

~1 h. 10 min.
~840 kcal
⁉️ Comments

"Circular skier": This training is aimed at the diversified development of the skier's physical qualities. It involves a series of exercises performed in a circuit using training loops. The exercises include a combination of cardio, strength and endurance exercises, as well as flexibility and coordination exercises. This workout helps improve your overall fitness and prepare your body for the intensity of skiing.

Warm up
Shoulder rotation
1
Level: 1
9 sec.
Massage
1
Level: 1
9
Lower leg extension
1
Level: 1
16 sec.
Posterior deltoid stretch
1
Level: 1
17 sec.
Hammock - Dolphin
1
Level: 1
6
Forward fold
1
Level: 2
12 sec.
W extension
1
Level: 1
9
Main exercises
Round 1
Hinge plank single arm
5
Level: 1
9
Y - Abduction
5
Level: 1
12
Pistol
6
Level: 1
12
Plank pushups
6
Level: 2
12
Reverse plank hinch
5
Level: 1
9
Forearm flexion with single arm
7
Level: 2
14
Squats (single arm)
5
Level: 1
14
Round 2
Hinge plank single arm
5
Level: 1
9
Y - Abduction
5
Level: 1
12
Pistol
6
Level: 1
12
Plank pushups
6
Level: 2
12
Reverse plank hinch
5
Level: 1
9
Forearm flexion with single arm
7
Level: 2
14
Squats (single arm)
5
Level: 1
14
Round 3
Hinge plank single arm
5
Level: 1
9
Y - Abduction
5
Level: 1
12
Pistol
6
Level: 1
12
Plank pushups
6
Level: 2
12
Reverse plank hinch
5
Level: 1
9
Forearm flexion with single arm
7
Level: 2
14
Squats (single arm)
5
Level: 1
14
Round 4
Hinge plank single arm
5
Level: 1
9
Y - Abduction
5
Level: 1
12
Pistol
6
Level: 1
12
Plank pushups
6
Level: 2
12
Reverse plank hinch
5
Level: 1
9
Forearm flexion with single arm
7
Level: 2
14
Squats (single arm)
5
Level: 1
14
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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