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84
Workout

High speed

~39 min.
~468 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
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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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