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100
Workout

Conquering the climbs

~38 min.
~456 kcal
Female
⁉️ Comments

"Conquering the climbs": This workout is a series of exercises that target different muscle groups to improve your endurance. Includes exercises such as squats, pull-ups, push-ups, planks and more. It is important to perform all exercises at a good pace to ensure optimal load and maximum results.

Warm up
Posterior deltoid stretch
1
Level: 1
17 sec.
Massage
1
Level: 1
9
Tilt
1
Level: 1
9
Lower back stretch with rotation
1
Level: 1
17 sec.
Main exercises
A - Abduction
3
Level: 1
R1
12
A - Abduction
3
Level: 1
R2
12
A - Abduction
3
Level: 1
R3
12
Squat - Y abduction
7
Level: 1
R1
14
Squat - Y abduction
7
Level: 1
R2
14
Squat - Y abduction
7
Level: 1
R3
14
Lift 90
6
Level: 1
R1
12 sec.
Lift 90
6
Level: 1
R2
12 sec.
Lift 90
6
Level: 1
R3
12 sec.
Backward lunge single arm
7
Level: 4
R1
14
Backward lunge single arm
7
Level: 4
R2
14
Backward lunge single arm
7
Level: 4
R3
14
Sprint start (alternating)
5
Level: 1
R1
12
Sprint start (alternating)
5
Level: 1
R2
12
Sprint start (alternating)
5
Level: 1
R3
12
Fly Squat
6
Level: 1
R1
14
Fly Squat
6
Level: 1
R2
14
Fly Squat
6
Level: 1
R3
14
March
3
Level: 1
R1
14
March
3
Level: 1
R2
14
March
3
Level: 1
R3
14
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
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.

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