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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
Widmill
1
Level: 1
R1
10 sec.
Subscription needed
Widmill
1
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
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
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed

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