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163
Workout

Interception

~1 h. 11 min.
~852 kcal
Male
⁉️ Comments

“Interception” This workout is aimed at developing the muscles of the chest, triceps, abs and leg muscles. General physical activity strengthens the muscular corset and develops the overall endurance of the athlete.

Warm up
Y Stretch
1
Level: 1
9 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
17 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
1
Level: 1
9
Subscription needed
Main exercises
Round 1
Press
7
Level: 3
14
Subscription needed
Plank
5
Level: 4
46 sec.
Subscription needed
Sprint start (alternating)
7
Level: 2
12
Subscription needed
Narrow press
8
Level: 3
12
Subscription needed
Swimmer start
6
Level: 1
12
Forearm extension (single arm)
6
Level: 2
9
Subscription needed
Sprinter start
8
Level: 2
12
Subscription needed
Round 2
Press
7
Level: 3
14
Subscription needed
Plank
5
Level: 4
46 sec.
Subscription needed
Sprint start (alternating)
7
Level: 2
12
Subscription needed
Narrow press
8
Level: 3
12
Subscription needed
Swimmer start
6
Level: 1
12
Forearm extension (single arm)
6
Level: 2
9
Subscription needed
Sprinter start
8
Level: 2
12
Subscription needed
Round 3
Press
7
Level: 3
14
Subscription needed
Plank
5
Level: 4
46 sec.
Subscription needed
Sprint start (alternating)
7
Level: 2
12
Subscription needed
Narrow press
8
Level: 3
12
Subscription needed
Swimmer start
6
Level: 1
12
Forearm extension (single arm)
6
Level: 2
9
Subscription needed
Sprinter start
8
Level: 2
12
Subscription needed
Round 4
Press
7
Level: 3
14
Subscription needed
Plank
5
Level: 4
46 sec.
Subscription needed
Sprint start (alternating)
7
Level: 2
12
Subscription needed
Narrow press
8
Level: 3
12
Subscription needed
Swimmer start
6
Level: 1
12
Forearm extension (single arm)
6
Level: 2
9
Subscription needed
Sprinter start
8
Level: 2
12
Subscription needed
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Latissimus stretch
1
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 3
10 sec.
Subscription needed

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