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209
Workout

Freestyle

~57 min.
~684 kcal
Female
⁉️ Comments

"Freestyle": This is an intense looping exercise program designed to improve the strength and endurance of the chest, abs and legs. It includes a variety of exercises that are specifically designed to effectively target these muscle groups, providing a comprehensive approach to training.

Warm up
W extension
1
Level: 1
8
Forward fold
1
Level: 1
10 sec.
Archerpose
1
Level: 1
5
Lunges L
1
Level: 1
6
Stretching of the posterior thigh (single leg)
1
Level: 1
15 sec.
Main exercises
Round 1
Push ups side crunch
8
Level: 3
6
Pistol (with leg alteration)
8
Level: 4
10
Push-ups - Crunch
10
Level: 4
6
Split Jump
8
Level: 1
15
Reverse plank leg abduction (alternating)
8
Level: 2
10
Front jump squats
9
Level: 3
15
Round 2
Push ups side crunch
8
Level: 3
6
Pistol (with leg alteration)
8
Level: 4
10
Push-ups - Crunch
10
Level: 4
6
Split Jump
8
Level: 1
15
Reverse plank leg abduction (alternating)
8
Level: 2
10
Front jump squats
9
Level: 3
15
Round 3
Push ups side crunch
8
Level: 3
6
Pistol (with leg alteration)
8
Level: 4
10
Push-ups - Crunch
10
Level: 4
6
Split Jump
8
Level: 1
15
Reverse plank leg abduction (alternating)
8
Level: 2
10
Front jump squats
9
Level: 3
15
Round 4
Push ups side crunch
8
Level: 3
6
Pistol (with leg alteration)
8
Level: 4
10
Push-ups - Crunch
10
Level: 4
6
Split Jump
8
Level: 1
15
Reverse plank leg abduction (alternating)
8
Level: 2
10
Front jump squats
9
Level: 3
15
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
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.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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