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94
Workout

Overcoming boundaries

~1 h. 2 min.
~744 kcal
⁉️ Comments

“Overcoming boundaries” this workout consists of three exercises, they are aimed at developing strength, endurance and coordination of the muscles of the whole body. This training uses elements of statics, exercises supporting one leg, and working out the upper shoulder girdle.

Warm up
Shoulder rotation
1
Level: 1
9 sec.
Subscription needed
Short extension
1
Level: 1
9
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
17 sec.
Biceps stretch
1
Level: 1
9 sec.
Cossack squat in a bent-over position
1
Level: 1
12
Subscription needed
Single leg hip hinge
1
Level: 1
6
Subscription needed
Main exercises
Round 1
I - Abduction
5
Level: 1
12
Subscription needed
Exit to plank
3
Level: 1
14
Subscription needed
Balanced Side Lunge
5
Level: 1
14
Subscription needed
Round 2
I - Abduction
5
Level: 1
12
Subscription needed
Exit to plank
3
Level: 1
14
Subscription needed
Balanced Side Lunge
5
Level: 1
14
Subscription needed
Round 3
I - Abduction
5
Level: 1
12
Subscription needed
Exit to plank
3
Level: 1
14
Subscription needed
Balanced Side Lunge
5
Level: 1
14
Subscription needed
Round 4
I - Abduction
5
Level: 1
12
Subscription needed
Exit to plank
3
Level: 1
14
Subscription needed
Balanced Side Lunge
5
Level: 1
14
Subscription needed
Round 5
I - Abduction
5
Level: 1
12
Subscription needed
Exit to plank
3
Level: 1
14
Subscription needed
Balanced Side Lunge
5
Level: 1
14
Subscription needed
Round 6
I - Abduction
5
Level: 1
12
Subscription needed
Exit to plank
3
Level: 1
14
Subscription needed
Balanced Side Lunge
5
Level: 1
14
Subscription needed
Round 7
I - Abduction
5
Level: 1
12
Subscription needed
Exit to plank
3
Level: 1
14
Subscription needed
Balanced Side Lunge
5
Level: 1
14
Subscription needed
Round 8
I - Abduction
5
Level: 1
12
Subscription needed
Exit to plank
3
Level: 1
14
Subscription needed
Balanced Side Lunge
5
Level: 1
14
Subscription needed
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Embryo
1
Level: 1
10 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

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