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206
Workout

Tornado

~1 h. 8 min.
~816 kcal
Female
⁉️ Comments

"Tornado" is an intense strength training workout designed to develop strength and endurance. It consists of a series of exercises that are performed without interruption. A selection of exercises for the muscles of the legs, abs, and upper shoulder girdle will help develop muscle strength and overall endurance.

Warm up
Widmill
1
Level: 1
12 sec.
Forward fold
1
Level: 3
12 sec.
Incline (feet at shoulder width)
1
Level: 1
17 sec.
M Stretch
1
Level: 1
9 sec.
Embryo
1
Level: 1
12 sec.
Hero pose
1
Level: 1
17 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
9
Cossack squat
1
Level: 1
12
Main exercises
Round 1
Squat - T abduction
6
Level: 1
14
Quadroped
8
Level: 3
12
Reverse plank leg abduction (alternating)
9
Level: 2
12
Press - L Adduction
9
Level: 3
7
Squat - Y abduction
9
Level: 2
14
Balanced Side Lunge
9
Level: 3
14
I - Abduction
9
Level: 3
12
Pull with single arm with rotation and squats
8
Level: 1
12
Hip and lower leg flexion (single leg)
8
Level: 1
7
Round 2
Squat - T abduction
6
Level: 1
14
Quadroped
8
Level: 3
12
Reverse plank leg abduction (alternating)
9
Level: 2
12
Press - L Adduction
9
Level: 3
7
Squat - Y abduction
9
Level: 2
14
Balanced Side Lunge
9
Level: 3
14
I - Abduction
9
Level: 3
12
Pull with single arm with rotation and squats
8
Level: 1
12
Hip and lower leg flexion (single leg)
8
Level: 1
7
Round 3
Squat - T abduction
6
Level: 1
14
Quadroped
8
Level: 3
12
Reverse plank leg abduction (alternating)
9
Level: 2
12
Press - L Adduction
9
Level: 3
7
Squat - Y abduction
9
Level: 2
14
Balanced Side Lunge
9
Level: 3
14
I - Abduction
9
Level: 3
12
Pull with single arm with rotation and squats
8
Level: 1
12
Hip and lower leg flexion (single leg)
8
Level: 1
7
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
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.

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