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139
Workout

Mandatory program

~30 min.
~360 kcal
Female
⁉️ Comments

"Mandatory program": This workout is a series of exercises covering all muscle groups. This workout helps strengthen and tone various muscle groups, which improves strength, endurance and overall fitness.

Warm up
Lunges L
1
Level: 1
6
Subscription needed
Side tilt
1
Level: 1
6
Subscription needed
Cossack squat
1
Level: 1
10
Subscription needed
Widmill
1
Level: 1
10 sec.
Subscription needed
Main exercises
Butterfly - Squat
8
Level: 3
R1
10
Subscription needed
Butterfly - Squat
8
Level: 3
R2
10
Subscription needed
Butterfly - Squat
8
Level: 3
R3
10
Subscription needed
Hip Press
7
Level: 2
R1
8
Subscription needed
Hip Press
7
Level: 2
R2
8
Subscription needed
Hip Press
7
Level: 2
R3
8
Subscription needed
Pistol - Side lunge - cross lunge
5
Level: 1
R1
4
Subscription needed
Pistol - Side lunge - cross lunge
5
Level: 1
R2
4
Subscription needed
Pistol - Side lunge - cross lunge
5
Level: 1
R3
4
Subscription needed
Narrow grip pushups in plank
6
Level: 2
R1
10
Narrow grip pushups in plank
6
Level: 2
R2
10
Narrow grip pushups in plank
6
Level: 2
R3
10
Side lunge - backward lunge
5
Level: 1
R1
6
Subscription needed
Side lunge - backward lunge
5
Level: 1
R2
6
Subscription needed
Side lunge - backward lunge
5
Level: 1
R3
6
Subscription needed
Squat - T abduction
8
Level: 3
R1
12
Subscription needed
Squat - T abduction
8
Level: 3
R2
12
Subscription needed
Squat - T abduction
8
Level: 3
R3
12
Subscription needed
Pistol - Backward lunge single arm
6
Level: 1
R1
6
Subscription needed
Pistol - Backward lunge single arm
6
Level: 1
R2
6
Subscription needed
Pistol - Backward lunge single arm
6
Level: 1
R3
6
Subscription needed
Cool down
Forward lunge
1
Level: 1
15 sec.
Subscription needed
M Stretch
1
Level: 1
8 sec.
Subscription needed
T Stretch
1
Level: 1
8 sec.
Subscription needed
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
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

Comments

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