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203
Workout

Training for strong endurance

~1 h. 2 min.
~744 kcal
Female
⁉️ 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
Short extension
1
Level: 1
8
Forward fold
1
Level: 1
10 sec.
Widmill
1
Level: 1
10 sec.
Side lunge stretch
1
Level: 1
15 sec.
Main exercises
Round 1
I - Abduction
8
Level: 3
10
Pull-up with a wide grip
8
Level: 3
6
Pull with single arm with rotation and squats
7
Level: 1
10
Spider-Man
6
Level: 2
10
I adduction
8
Level: 3
10
Pistol single arm
7
Level: 2
10
Press - I Adduction
8
Level: 3
6
Medium pull - Triceps
8
Level: 2
6
Squat - Y abduction
6
Level: 1
12
Round 2
I - Abduction
8
Level: 3
10
Pull-up with a wide grip
8
Level: 3
6
Pull with single arm with rotation and squats
7
Level: 1
10
Spider-Man
6
Level: 2
10
I adduction
8
Level: 3
10
Pistol single arm
7
Level: 2
10
Press - I Adduction
8
Level: 3
6
Medium pull - Triceps
8
Level: 2
6
Squat - Y abduction
6
Level: 1
12
Round 3
I - Abduction
8
Level: 3
10
Pull-up with a wide grip
8
Level: 3
6
Pull with single arm with rotation and squats
7
Level: 1
10
Spider-Man
6
Level: 2
10
I adduction
8
Level: 3
10
Pistol single arm
7
Level: 2
10
Press - I Adduction
8
Level: 3
6
Medium pull - Triceps
8
Level: 2
6
Squat - Y abduction
6
Level: 1
12
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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