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158
Workout

Precise strike

~52 min.
~624 kcal
Female
⁉️ Comments

"Precise strike" This circuit training is aimed at developing the strength of the muscles of the arms, shoulders, back, legs and general endurance. Tennis is a dynamic sport that requires full readiness and developed physical qualities.

Warm up
Forward lunge
1
Level: 1
17 sec.
T Spine Rotation
1
Level: 1
6
Cossack squat
1
Level: 1
12
Widmill
1
Level: 1
12 sec.
M Stretch
1
Level: 1
9 sec.
Main exercises
Round 1
Exit to plank
8
Level: 3
14
Pull with hip rotation
8
Level: 2
12
Forearm extension (reverse grip)
7
Level: 3
14
Biceps curl
10
Level: 3
12
A - Abduction (reverse grip)
9
Level: 3
12
Burpee
8
Level: 2
9
Press - T Adduction
8
Level: 3
7
Round 2
Exit to plank
8
Level: 3
14
Pull with hip rotation
8
Level: 2
12
Forearm extension (reverse grip)
7
Level: 3
14
Biceps curl
10
Level: 3
12
A - Abduction (reverse grip)
9
Level: 3
12
Burpee
8
Level: 2
9
Press - T Adduction
8
Level: 3
7
Round 3
Exit to plank
8
Level: 3
14
Pull with hip rotation
8
Level: 2
12
Forearm extension (reverse grip)
7
Level: 3
14
Biceps curl
10
Level: 3
12
A - Abduction (reverse grip)
9
Level: 3
12
Burpee
8
Level: 2
9
Press - T Adduction
8
Level: 3
7
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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