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132
Workout

The Vortex

~44 min.
~528 kcal
Male
⁉️ Comments

"The Vortex" A selection of various exercises aimed at strengthening the main muscle groups. Helps you achieve maximum physical fitness and improve your athletic performance

Warm up
Forward lunge
1
Level: 1
15 sec.
Neck extension
1
Level: 1
6
Forward fold
1
Level: 1
10 sec.
Lunges L
1
Level: 1
6
Hero pose
1
Level: 1
15 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Main exercises
Round 1
Forearm extension in palm rest
8
Level: 3
8
Squat - T abduction
5
Level: 1
12
Reverse plank leg abduction (alternating)
8
Level: 2
10
I-Y-T slide
8
Level: 1
6
Tilted march
6
Level: 2
12
Pistol (with leg alteration)
8
Level: 4
10
Horizontal forearm flexion
8
Level: 3
12
Plank
7
Level: 5
40 sec.
Lunge with rotation
5
Level: 1
5
Round 2
Forearm extension in palm rest
8
Level: 3
8
Squat - T abduction
5
Level: 1
12
Reverse plank leg abduction (alternating)
8
Level: 2
10
I-Y-T slide
8
Level: 1
6
Tilted march
6
Level: 2
12
Pistol (with leg alteration)
8
Level: 4
10
Horizontal forearm flexion
8
Level: 3
12
Plank
7
Level: 5
40 sec.
Lunge with rotation
5
Level: 1
5
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
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.

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