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167
Workout

Pirouette

~54 min.
~648 kcal
Female
⁉️ Comments

"Pirouette": This workout is designed to develop coordination, strength and stability in the abdominal muscles and lower body, which is important for performing complex figure movements on the ice. Includes a variety of loop exercises such as crunches, single leg squats and lunges. These exercises help improve strength, flexibility and coordination, which promotes confidence and efficiency in performing figure movements on the ice.

Warm up
Widmill
1
Level: 1
10 sec.
Lunges L
1
Level: 1
6
Cossack squat
1
Level: 1
10
Main exercises
Round 1
Spider-Man (single leg )
7
Level: 2
8
Criss cross
8
Level: 1
10
Pistol - Backward lunge single arm
8
Level: 2
6
A - Abduction
7
Level: 3
10
Spider-Man
6
Level: 2
10
Lunge with rotation
5
Level: 1
5
Round 2
Spider-Man (single leg )
7
Level: 2
8
Criss cross
8
Level: 1
10
Pistol - Backward lunge single arm
8
Level: 2
6
A - Abduction
7
Level: 3
10
Spider-Man
6
Level: 2
10
Lunge with rotation
5
Level: 1
5
Round 3
Spider-Man (single leg )
7
Level: 2
8
Criss cross
8
Level: 1
10
Pistol - Backward lunge single arm
8
Level: 2
6
A - Abduction
7
Level: 3
10
Spider-Man
6
Level: 2
10
Lunge with rotation
5
Level: 1
5
Round 4
Spider-Man (single leg )
7
Level: 2
8
Criss cross
8
Level: 1
10
Pistol - Backward lunge single arm
8
Level: 2
6
A - Abduction
7
Level: 3
10
Spider-Man
6
Level: 2
10
Lunge with rotation
5
Level: 1
5
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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