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197
Workout

Hat trick

~1 h. 3 min.
~756 kcal
Male
⁉️ Comments

"Hat trick" This workout is aimed mainly at working the core muscles. The core muscles are involved in almost every movement, providing stability to the body, control of balance, and force during impacts and changes of direction. A strong and stable core will also help reduce the risk of injury, improve movement efficiency, and improve overall fitness.

Warm up
Forward lunge
1
Level: 1
15 sec.
T Spine Rotation
1
Level: 1
5
Cossack squat
1
Level: 1
10
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Main exercises
Round 1
Biceps curl
9
Level: 3
10
Overhead Forearm extension
7
Level: 3
12
Forearm extension in palm rest
4
Level: 1
8
Narrow grip pushups in plank
4
Level: 1
10
Push-ups - Crunch
8
Level: 2
6
High pull - slide I
7
Level: 1
6
Low pull - slide 1
9
Level: 2
6
Round 2
Biceps curl
9
Level: 3
10
Overhead Forearm extension
7
Level: 3
12
Forearm extension in palm rest
4
Level: 1
8
Narrow grip pushups in plank
4
Level: 1
10
Push-ups - Crunch
8
Level: 2
6
High pull - slide I
7
Level: 1
6
Low pull - slide 1
9
Level: 2
6
Round 3
Biceps curl
9
Level: 3
10
Overhead Forearm extension
7
Level: 3
12
Forearm extension in palm rest
4
Level: 1
8
Narrow grip pushups in plank
4
Level: 1
10
Push-ups - Crunch
8
Level: 2
6
High pull - slide I
7
Level: 1
6
Low pull - slide 1
9
Level: 2
6
Round 4
Biceps curl
9
Level: 3
10
Overhead Forearm extension
7
Level: 3
12
Forearm extension in palm rest
4
Level: 1
8
Narrow grip pushups in plank
4
Level: 1
10
Push-ups - Crunch
8
Level: 2
6
High pull - slide I
7
Level: 1
6
Low pull - slide 1
9
Level: 2
6
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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