152
Workout

Figure Skater Strength Training 3

~40 min.
~480 kcal
Warm Up
Lower back stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
12
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Golf
1
Level: 2
6
W extension
1
Level: 1
8
Lunges L
1
Level: 1
6
Main exercises
Overhead squats
7
Level: 2
R1
12
Overhead squats
7
Level: 2
R2
12
Overhead squats
7
Level: 2
R3
12
Overhead squats
7
Level: 2
R4
12
Medium pull
2
Level: 2
R1
12
Medium pull
2
Level: 2
R2
12
Medium pull
2
Level: 2
R3
12
Medium pull
2
Level: 2
R4
12
Butterfly
7
Level: 3
R1
16
Butterfly
7
Level: 3
R2
16
Butterfly
7
Level: 3
R3
16
Butterfly
7
Level: 3
R4
16
Press with pushup
5
Level: 1
R1
8
Press with pushup
5
Level: 1
R2
8
Press with pushup
5
Level: 1
R3
8
Press with pushup
5
Level: 1
R4
8
Press with pushup
5
Level: 1
R5
8
Press with pushup
5
Level: 1
R6
8
Mountain Climber
7
Level: 2
R1
12
Mountain Climber
7
Level: 2
R2
12
Mountain Climber
7
Level: 2
R3
12
Mountain Climber
7
Level: 2
R4
12
I slide (kneeling)
5
Level: 1
R1
8
I slide (kneeling)
5
Level: 1
R2
8
I slide (kneeling)
5
Level: 1
R3
8
I slide (kneeling)
5
Level: 1
R4
8
I slide (kneeling)
5
Level: 1
R5
8
I slide (kneeling)
5
Level: 1
R6
8