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87
Workout

Light power load

~58 min.
~696 kcal
⁉️ 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
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
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
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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