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222
Workout

The Mighty Complex

~1 h. 12 min.
~864 kcal
⁉️ Comments

“The Mighty Complex” is a set of exercises aimed at developing all muscle groups and improving overall physical fitness. Functional training activates a large number of muscles at once and develops strength, agility, endurance and flexibility.

Warm up
Shoulder rotation
1
Level: 1
8 sec.
Neck extension
1
Level: 1
6
Hero pose
1
Level: 2
5
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Scapular Mobility
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Main exercises
Round 1
Forearm flexion with single arm (sideways)
7
Level: 3
8
Hip Press
7
Level: 2
8
High pull - Triceps
7
Level: 1
6
Pistol
6
Level: 2
10
Round 2
Forearm flexion with single arm (sideways)
7
Level: 3
8
Hip Press
7
Level: 2
8
High pull - Triceps
7
Level: 1
6
Pistol
6
Level: 2
10
Round 3
Forearm flexion with single arm (sideways)
7
Level: 3
8
Hip Press
7
Level: 2
8
High pull - Triceps
7
Level: 1
6
Pistol
6
Level: 2
10
Round 4
Forearm flexion with single arm (sideways)
7
Level: 3
8
Hip Press
7
Level: 2
8
High pull - Triceps
7
Level: 1
6
Pistol
6
Level: 2
10
Round 5
Forearm flexion with single arm (sideways)
7
Level: 3
8
Hip Press
7
Level: 2
8
High pull - Triceps
7
Level: 1
6
Pistol
6
Level: 2
10
Round 6
Forearm flexion with single arm (sideways)
7
Level: 3
8
Hip Press
7
Level: 2
8
High pull - Triceps
7
Level: 1
6
Pistol
6
Level: 2
10
Round 7
Forearm flexion with single arm (sideways)
7
Level: 3
8
Hip Press
7
Level: 2
8
High pull - Triceps
7
Level: 1
6
Pistol
6
Level: 2
10
Round 8
Forearm flexion with single arm (sideways)
7
Level: 3
8
Hip Press
7
Level: 2
8
High pull - Triceps
7
Level: 1
6
Pistol
6
Level: 2
10
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
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.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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