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253
Workout

Professional Athlete

~1 h. 5 min.
~780 kcal
⁉️ 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
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

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