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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
Side tilt
1
Level: 1
6
Cossack squat
1
Level: 1
10
Widmill
1
Level: 1
10 sec.
Main exercises
Butterfly - Squat
8
Level: 3
R1
10
Butterfly - Squat
8
Level: 3
R2
10
Butterfly - Squat
8
Level: 3
R3
10
Hip Press
7
Level: 2
R1
8
Hip Press
7
Level: 2
R2
8
Hip Press
7
Level: 2
R3
8
Pistol - Side lunge - cross lunge
5
Level: 1
R1
4
Pistol - Side lunge - cross lunge
5
Level: 1
R2
4
Pistol - Side lunge - cross lunge
5
Level: 1
R3
4
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
Side lunge - backward lunge
5
Level: 1
R2
6
Side lunge - backward lunge
5
Level: 1
R3
6
Squat - T abduction
8
Level: 3
R1
12
Squat - T abduction
8
Level: 3
R2
12
Squat - T abduction
8
Level: 3
R3
12
Pistol - Backward lunge single arm
6
Level: 1
R1
6
Pistol - Backward lunge single arm
6
Level: 1
R2
6
Pistol - Backward lunge single arm
6
Level: 1
R3
6
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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