Sign In
Menu
253
Workout

Professional Athlete

~1 h. 5 min.
~780 kcal
Female
⁉️ Comments

"Professional Athlete" Circuit training that includes plyometric and coordination exercises is a great way to add variety to your workout and improve your strength and coordination. Each exercise is performed for a certain number of repetitions with minimal rest. Thus, the cardio-respiratory system develops and overall endurance improves.

Warm up
Biceps stretch
1
Level: 1
8 sec.
Side tilt
1
Level: 1
6
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Main exercises
Round 1
Medium pull - slide T
7
Level: 1
6
Push-ups - Mountain climber
9
Level: 3
6
Pistol - Side lunge in balance
8
Level: 3
6
Single arm pull with rotation
7
Level: 2
10
Push-ups - Crunch
9
Level: 3
6
Sprinter start
10
Level: 4
10
Round 2
Medium pull - slide T
7
Level: 1
6
Push-ups - Mountain climber
9
Level: 3
6
Pistol - Side lunge in balance
8
Level: 3
6
Single arm pull with rotation
7
Level: 2
10
Push-ups - Crunch
9
Level: 3
6
Sprinter start
10
Level: 4
10
Round 3
Medium pull - slide T
7
Level: 1
6
Push-ups - Mountain climber
9
Level: 3
6
Pistol - Side lunge in balance
8
Level: 3
6
Single arm pull with rotation
7
Level: 2
10
Push-ups - Crunch
9
Level: 3
6
Sprinter start
10
Level: 4
10
Round 4
Medium pull - slide T
7
Level: 1
6
Push-ups - Mountain climber
9
Level: 3
6
Pistol - Side lunge in balance
8
Level: 3
6
Single arm pull with rotation
7
Level: 2
10
Push-ups - Crunch
9
Level: 3
6
Sprinter start
10
Level: 4
10
Round 5
Medium pull - slide T
7
Level: 1
6
Push-ups - Mountain climber
9
Level: 3
6
Pistol - Side lunge in balance
8
Level: 3
6
Single arm pull with rotation
7
Level: 2
10
Push-ups - Crunch
9
Level: 3
6
Sprinter start
10
Level: 4
10
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

Comments

Start training