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Workout

High speed

~34 min.
~408 kcal
⁉️ Comments

"High speed": This workout consists of two exercises designed to develop explosive strength and coordination. Includes jumping jacks and sumo squats. These two exercises provide intense training to the leg and core muscles to improve cycling performance.

Warm up
Widmill
1
Level: 1
12 sec.
Sumo squat
1
Level: 2
12
squat row 4 (middle gluteal)
1
Level: 1
17 sec.
Cross-legged incline
1
Level: 1
17 sec.
Main exercises
Round 1
Squat jump (wide foot position)
8
Level: 1
17
Sumo squats
7
Level: 2
17
Squat jump
8
Level: 1
14
Round 2
Squat jump (wide foot position)
8
Level: 1
17
Sumo squats
7
Level: 2
17
Squat jump
8
Level: 1
14
Round 3
Squat jump (wide foot position)
8
Level: 1
17
Sumo squats
7
Level: 2
17
Squat jump
8
Level: 1
14
Round 4
Squat jump (wide foot position)
8
Level: 1
17
Sumo squats
7
Level: 2
17
Squat jump
8
Level: 1
14
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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