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Workout

Invincible

~1 h. 15 min.
~900 kcal
Female
⁉️ Comments

"Invincible" This workout is a set of exercises aimed at development of core strength and endurance. Strength exercises performed in horizontal position or at a large angle, they work the core muscles, strengthen the grip and the muscular-ligamentous apparatus of the joints.

Warm up
Widmill
1
Level: 1
10 sec.
Dolphin
1
Level: 1
8
Hero pose
1
Level: 2
5
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Forward fold
1
Level: 1
10 sec.
Golf
1
Level: 2
6
Main exercises
Round 1
Low pull - Triceps
8
Level: 2
6
Saw
7
Level: 2
10
Hip extension
7
Level: 3
10
Forearm extension (single arm)
7
Level: 3
8
Front squats
7
Level: 2
15
Low pull - slide Y
7
Level: 1
6
Pull squat
7
Level: 2
12
Fly Squat
7
Level: 2
12
Round 2
Low pull - Triceps
8
Level: 2
6
Saw
7
Level: 2
10
Hip extension
7
Level: 3
10
Forearm extension (single arm)
7
Level: 3
8
Front squats
7
Level: 2
15
Low pull - slide Y
7
Level: 1
6
Pull squat
7
Level: 2
12
Fly Squat
7
Level: 2
12
Round 3
Low pull - Triceps
8
Level: 2
6
Saw
7
Level: 2
10
Hip extension
7
Level: 3
10
Forearm extension (single arm)
7
Level: 3
8
Front squats
7
Level: 2
15
Low pull - slide Y
7
Level: 1
6
Pull squat
7
Level: 2
12
Fly Squat
7
Level: 2
12
Round 4
Low pull - Triceps
8
Level: 2
6
Saw
7
Level: 2
10
Hip extension
7
Level: 3
10
Forearm extension (single arm)
7
Level: 3
8
Front squats
7
Level: 2
15
Low pull - slide Y
7
Level: 1
6
Pull squat
7
Level: 2
12
Fly Squat
7
Level: 2
12
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
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.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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