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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
Hammock - Dolphin
1
Level: 1
5
Widmill
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
10
Main exercises
Round 1
Squats (single arm)
6
Level: 3
12
Pistol (with leg alteration)
5
Level: 1
10
Squats (wide feet position)
3
Level: 1
15
Backward lunge with leg change
4
Level: 2
12
Backward lunge
6
Level: 4
12
Round 2
Squats (single arm)
6
Level: 3
12
Pistol (with leg alteration)
5
Level: 1
10
Squats (wide feet position)
3
Level: 1
15
Backward lunge with leg change
4
Level: 2
12
Backward lunge
6
Level: 4
12
Round 3
Squats (single arm)
6
Level: 3
12
Pistol (with leg alteration)
5
Level: 1
10
Squats (wide feet position)
3
Level: 1
15
Backward lunge with leg change
4
Level: 2
12
Backward lunge
6
Level: 4
12
Round 4
Squats (single arm)
6
Level: 3
12
Pistol (with leg alteration)
5
Level: 1
10
Squats (wide feet position)
3
Level: 1
15
Backward lunge with leg change
4
Level: 2
12
Backward lunge
6
Level: 4
12
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
5
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.

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