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100
Workout

Waltz step

~50 min.
~600 kcal
Female
⁉️ Comments

"Waltz step": This workout is a simple but effective series of exercises designed to strengthen and develop strength in the leg muscles important for figure skating. Includes exercises such as squats, lunges and pistol squats that help improve strength, endurance and stability in the legs. This workout is suitable for both beginners and advanced skaters, and can be done at varying levels of intensity.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
Hammock - Dolphin
1
Level: 1
5
Subscription needed
Widmill
1
Level: 1
10 sec.
Subscription needed
Cossack squat
1
Level: 1
10
Subscription needed
Main exercises
Round 1
Squats (single arm)
6
Level: 3
12
Subscription needed
Pistol (with leg alteration)
5
Level: 1
10
Subscription needed
Squats (wide feet position)
3
Level: 1
15
Subscription needed
Backward lunge with leg change
4
Level: 2
12
Subscription needed
Backward lunge
6
Level: 4
12
Subscription needed
Round 2
Squats (single arm)
6
Level: 3
12
Subscription needed
Pistol (with leg alteration)
5
Level: 1
10
Subscription needed
Squats (wide feet position)
3
Level: 1
15
Subscription needed
Backward lunge with leg change
4
Level: 2
12
Subscription needed
Backward lunge
6
Level: 4
12
Subscription needed
Round 3
Squats (single arm)
6
Level: 3
12
Subscription needed
Pistol (with leg alteration)
5
Level: 1
10
Subscription needed
Squats (wide feet position)
3
Level: 1
15
Subscription needed
Backward lunge with leg change
4
Level: 2
12
Subscription needed
Backward lunge
6
Level: 4
12
Subscription needed
Round 4
Squats (single arm)
6
Level: 3
12
Subscription needed
Pistol (with leg alteration)
5
Level: 1
10
Subscription needed
Squats (wide feet position)
3
Level: 1
15
Subscription needed
Backward lunge with leg change
4
Level: 2
12
Subscription needed
Backward lunge
6
Level: 4
12
Subscription needed
Cool down
Massage
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Massage
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

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