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203
Workout

Training for strong endurance

~1 h. 2 min.
~744 kcal
⁉️ Comments

"Training for strong endurance” is a set of exercises aimed at developing strength, endurance and general physical fitness. This workout contains some of the most difficult exercises. Thanks to this complex, you will be able to develop your endurance, achieve progress in complex exercises, and develop the power of the whole body.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed
Widmill
1
Level: 1
10 sec.
Subscription needed
Side lunge stretch
1
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
I - Abduction
8
Level: 3
10
Subscription needed
Pull-up with a wide grip
8
Level: 3
6
Subscription needed
Pull with single arm with rotation and squats
7
Level: 1
10
Subscription needed
Spider-Man
6
Level: 2
10
Subscription needed
I adduction
8
Level: 3
10
Subscription needed
Pistol single arm
7
Level: 2
10
Subscription needed
Press - I Adduction
8
Level: 3
6
Subscription needed
Medium pull - Triceps
8
Level: 2
6
Subscription needed
Squat - Y abduction
6
Level: 1
12
Subscription needed
Round 2
I - Abduction
8
Level: 3
10
Subscription needed
Pull-up with a wide grip
8
Level: 3
6
Subscription needed
Pull with single arm with rotation and squats
7
Level: 1
10
Subscription needed
Spider-Man
6
Level: 2
10
Subscription needed
I adduction
8
Level: 3
10
Subscription needed
Pistol single arm
7
Level: 2
10
Subscription needed
Press - I Adduction
8
Level: 3
6
Subscription needed
Medium pull - Triceps
8
Level: 2
6
Subscription needed
Squat - Y abduction
6
Level: 1
12
Subscription needed
Round 3
I - Abduction
8
Level: 3
10
Subscription needed
Pull-up with a wide grip
8
Level: 3
6
Subscription needed
Pull with single arm with rotation and squats
7
Level: 1
10
Subscription needed
Spider-Man
6
Level: 2
10
Subscription needed
I adduction
8
Level: 3
10
Subscription needed
Pistol single arm
7
Level: 2
10
Subscription needed
Press - I Adduction
8
Level: 3
6
Subscription needed
Medium pull - Triceps
8
Level: 2
6
Subscription needed
Squat - Y abduction
6
Level: 1
12
Subscription needed
Cool down
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
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

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