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87
Workout

Light power load

~58 min.
~696 kcal
Female
⁉️ Comments

"Light power load": This workout consists of simple exercises. For general physical development of leg, core and arm strength, which helps maintain fitness during the rest period.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Widmill
1
Level: 1
10 sec.
Sumo squat
1
Level: 1
10
Main exercises
Round 1
Forearm flexion with reverse grip
3
Level: 2
12
I adduction
4
Level: 1
10
Lunge
4
Level: 3
12
Forearm flexion
3
Level: 1
12
Low pull (one hand)
4
Level: 2
8
Hip and lower leg flexion
3
Level: 2
8
T - Abduction
3
Level: 1
10
Squats
4
Level: 2
20
Round 2
Forearm flexion with reverse grip
3
Level: 2
12
I adduction
4
Level: 1
10
Lunge
4
Level: 3
12
Forearm flexion
3
Level: 1
12
Low pull (one hand)
4
Level: 2
8
Hip and lower leg flexion
3
Level: 2
8
T - Abduction
3
Level: 1
10
Squats
4
Level: 2
20
Round 3
Forearm flexion with reverse grip
3
Level: 2
12
I adduction
4
Level: 1
10
Lunge
4
Level: 3
12
Forearm flexion
3
Level: 1
12
Low pull (one hand)
4
Level: 2
8
Hip and lower leg flexion
3
Level: 2
8
T - Abduction
3
Level: 1
10
Squats
4
Level: 2
20
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
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.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

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