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179
Workout

Triple-double

~1 h. 6 min.
~792 kcal
⁉️ Comments

"Triple-double": This is a training program designed to strengthen and develop the muscles of the body without causing unnecessary stress. This workout covers various muscle groups and helps improve strength, endurance and flexibility of the body.

Warm up
Shoulder rotation
1
Level: 1
9 sec.
Subscription needed
Latissimus stretch
1
Level: 1
17 sec.
Subscription needed
Single leg hip hinge
1
Level: 1
6
Subscription needed
W extension
1
Level: 1
9
L extension
1
Level: 1
9
Subscription needed
Main exercises
Round 1
Press - L Adduction
5
Level: 1
7
Subscription needed
Pull squat
8
Level: 2
14
Subscription needed
Balanced Side Lunge
7
Level: 2
14
Subscription needed
Butterfly - Squat
9
Level: 3
12
Subscription needed
Square on arms
5
Level: 1
12
Subscription needed
Hip and lower leg flexion (single leg)
8
Level: 1
7
Subscription needed
Exit to plank
8
Level: 3
14
Subscription needed
Reverse plank leg abduction (alternating)
9
Level: 2
12
Subscription needed
Back extension
8
Level: 4
12
Subscription needed
Round 2
Press - L Adduction
5
Level: 1
7
Subscription needed
Pull squat
8
Level: 2
14
Subscription needed
Balanced Side Lunge
7
Level: 2
14
Subscription needed
Butterfly - Squat
9
Level: 3
12
Subscription needed
Square on arms
5
Level: 1
12
Subscription needed
Hip and lower leg flexion (single leg)
8
Level: 1
7
Subscription needed
Exit to plank
8
Level: 3
14
Subscription needed
Reverse plank leg abduction (alternating)
9
Level: 2
12
Subscription needed
Back extension
8
Level: 4
12
Subscription needed
Round 3
Press - L Adduction
5
Level: 1
7
Subscription needed
Pull squat
8
Level: 2
14
Subscription needed
Balanced Side Lunge
7
Level: 2
14
Subscription needed
Butterfly - Squat
9
Level: 3
12
Subscription needed
Square on arms
5
Level: 1
12
Subscription needed
Hip and lower leg flexion (single leg)
8
Level: 1
7
Subscription needed
Exit to plank
8
Level: 3
14
Subscription needed
Reverse plank leg abduction (alternating)
9
Level: 2
12
Subscription needed
Back extension
8
Level: 4
12
Subscription needed
Cool down
Hammock
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Subscription needed
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
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
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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