Warm up
Forward lunge
Level: 1
17 sec.
Subscription needed
T Spine Rotation
Level: 1
6
Subscription needed
Cossack squat
Level: 1
12
Subscription needed
Widmill
Level: 1
12 sec.
Subscription needed
M Stretch
Level: 1
9 sec.
Subscription needed
Main exercises
Round 1
Exit to plank
Level: 3
14
Subscription needed
Pull with hip rotation
Level: 2
12
Subscription needed
Forearm extension (reverse grip)
Level: 3
14
Subscription needed
Biceps curl
Level: 3
12
Subscription needed
A - Abduction (reverse grip)
Level: 3
12
Subscription needed
Burpee
Level: 2
9
Press - T Adduction
Level: 3
7
Subscription needed
Round 2
Exit to plank
Level: 3
14
Subscription needed
Pull with hip rotation
Level: 2
12
Subscription needed
Forearm extension (reverse grip)
Level: 3
14
Subscription needed
Biceps curl
Level: 3
12
Subscription needed
A - Abduction (reverse grip)
Level: 3
12
Subscription needed
Burpee
Level: 2
9
Press - T Adduction
Level: 3
7
Subscription needed
Round 3
Exit to plank
Level: 3
14
Subscription needed
Pull with hip rotation
Level: 2
12
Subscription needed
Forearm extension (reverse grip)
Level: 3
14
Subscription needed
Biceps curl
Level: 3
12
Subscription needed
A - Abduction (reverse grip)
Level: 3
12
Subscription needed
Burpee
Level: 2
9
Press - T Adduction
Level: 3
7
Subscription needed
Cool down
Lunges L
Level: 1
R1
6
Subscription needed
Lunges L
Level: 1
R2
6
Subscription needed
T Spine Rotation
Level: 1
R1
5
Subscription needed
T Spine Rotation
Level: 1
R2
5
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Dolphin
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
Level: 1
10
Subscription needed
Side lunge stretch
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
Level: 1
R2
15 sec.
Subscription needed
Available after payment
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