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167
Workout

Counterattack

~55 min.
~660 kcal
Male
⁉️ Comments

"Counterattack": This is a set of exercises specifically designed to use time efficiently and maximize the impact on different muscle groups in a short period of time.

Warm up
L extension
1
Level: 1
8
Forward fold
1
Level: 3
10 sec.
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Main exercises
Round 1
Low pull - Triceps
8
Level: 2
6
A - Abduction
5
Level: 2
10
Reverse plank hinch
4
Level: 1
8
Chain triceps extension reverse grip
6
Level: 3
12
Side lunge leg in the hinge
9
Level: 4
12
High pull - Triceps
9
Level: 2
6
Round 2
Low pull - Triceps
8
Level: 2
6
A - Abduction
5
Level: 2
10
Reverse plank hinch
4
Level: 1
8
Chain triceps extension reverse grip
6
Level: 3
12
Side lunge leg in the hinge
9
Level: 4
12
High pull - Triceps
9
Level: 2
6
Round 3
Low pull - Triceps
8
Level: 2
6
A - Abduction
5
Level: 2
10
Reverse plank hinch
4
Level: 1
8
Chain triceps extension reverse grip
6
Level: 3
12
Side lunge leg in the hinge
9
Level: 4
12
High pull - Triceps
9
Level: 2
6
Round 4
Low pull - Triceps
8
Level: 2
6
A - Abduction
5
Level: 2
10
Reverse plank hinch
4
Level: 1
8
Chain triceps extension reverse grip
6
Level: 3
12
Side lunge leg in the hinge
9
Level: 4
12
High pull - Triceps
9
Level: 2
6
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
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
Hero pose
1
Level: 2
R2
5

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