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114
Workout

Ice vortex

~59 min.
~708 kcal
Female
⁉️ Comments

"Ice vortex": This workout focuses on strengthening and toning the muscles of the upper body, which includes the back, shoulders and chest muscles. Includes a variety of looping exercises such as pull-ups, push-ups, core rotations and leg raises to help build strength, endurance and stability in the upper body, improving skating technique and preventing injury.

Warm up
Lunges L
1
Level: 1
7
Massage
1
Level: 1
9
Sumo squat
1
Level: 1
12
Widmill
1
Level: 1
12 sec.
Dolphin
1
Level: 1
9
Cossack squat
1
Level: 1
12
Main exercises
Round 1
High pull
7
Level: 3
14
Push-ups - Mountain climber
7
Level: 1
7
Hip and lower leg flexion
3
Level: 2
9
Pull-up with a wide grip
5
Level: 1
7
Reverse plank leg abduction
6
Level: 2
14
Biceps curl
3
Level: 1
14
Round 2
High pull
7
Level: 3
14
Push-ups - Mountain climber
7
Level: 1
7
Hip and lower leg flexion
3
Level: 2
9
Pull-up with a wide grip
5
Level: 1
7
Reverse plank leg abduction
6
Level: 2
14
Biceps curl
3
Level: 1
14
Round 3
High pull
7
Level: 3
14
Push-ups - Mountain climber
7
Level: 1
7
Hip and lower leg flexion
3
Level: 2
9
Pull-up with a wide grip
5
Level: 1
7
Reverse plank leg abduction
6
Level: 2
14
Biceps curl
3
Level: 1
14
Round 4
High pull
7
Level: 3
14
Push-ups - Mountain climber
7
Level: 1
7
Hip and lower leg flexion
3
Level: 2
9
Pull-up with a wide grip
5
Level: 1
7
Reverse plank leg abduction
6
Level: 2
14
Biceps curl
3
Level: 1
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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