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206
Workout

The spinning top

~1 h. 17 min.
~924 kcal
Female
Comments

"The spinning top": This workout is a long session of exercises designed to develop the strength, endurance, flexibility and balance needed for successful figure skating. Includes a variety of loop exercises for all muscle groups. The workout includes jumping, spinning, abdominal exercises, and working on movement technique. This is an intense workout that helps improve skaters' fitness and confidence on the ice.

Warm Up
T Stretch
1
Level: 1
8 sec.
Subscription needed
Lunges L
1
Level: 1
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Subscription needed
W extension
1
Level: 1
8
Dolphin
1
Level: 1
8
Subscription needed
Hero pose
1
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Side plank on single leg
8
Level: 2
40 sec.
Subscription needed
Pull with single arm with rotation and squats
7
Level: 1
10
Subscription needed
Push ups side crunch
8
Level: 3
6
Subscription needed
Fly Deep Squat
5
Level: 1
12
Subscription needed
Side lunge leg in the hinge
7
Level: 3
12
Subscription needed
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
4
Subscription needed
Hip and lower leg flexion (alternating)
4
Level: 2
8
Subscription needed
Squats (wide feet position)
3
Level: 1
15
Subscription needed
Round 2
Side plank on single leg
8
Level: 2
40 sec.
Subscription needed
Pull with single arm with rotation and squats
7
Level: 1
10
Subscription needed
Push ups side crunch
8
Level: 3
6
Subscription needed
Fly Deep Squat
5
Level: 1
12
Subscription needed
Side lunge leg in the hinge
7
Level: 3
12
Subscription needed
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
4
Subscription needed
Hip and lower leg flexion (alternating)
4
Level: 2
8
Subscription needed
Squats (wide feet position)
3
Level: 1
15
Subscription needed
Round 3
Side plank on single leg
8
Level: 2
40 sec.
Subscription needed
Pull with single arm with rotation and squats
7
Level: 1
10
Subscription needed
Push ups side crunch
8
Level: 3
6
Subscription needed
Fly Deep Squat
5
Level: 1
12
Subscription needed
Side lunge leg in the hinge
7
Level: 3
12
Subscription needed
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
4
Subscription needed
Hip and lower leg flexion (alternating)
4
Level: 2
8
Subscription needed
Squats (wide feet position)
3
Level: 1
15
Subscription needed
Round 4
Side plank on single leg
8
Level: 2
40 sec.
Subscription needed
Pull with single arm with rotation and squats
7
Level: 1
10
Subscription needed
Push ups side crunch
8
Level: 3
6
Subscription needed
Fly Deep Squat
5
Level: 1
12
Subscription needed
Side lunge leg in the hinge
7
Level: 3
12
Subscription needed
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
4
Subscription needed
Hip and lower leg flexion (alternating)
4
Level: 2
8
Subscription needed
Squats (wide feet position)
3
Level: 1
15
Subscription needed

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