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146
Workout

Keep your balance

~56 min.
~672 kcal
Female
⁉️ Comments

"Keep your balance" is a set of exercises aimed at developing strength, stability and coordination of movements. Includes exercises with reduced support that require maintaining balance. The workout helps strengthen your core, leg and stabilizing muscles, as well as develop coordination.

Warm up
Widmill
1
Level: 1
10 sec.
Lower back stretch
1
Level: 1
10 sec.
Hero pose
1
Level: 1
15 sec.
Forward lunge
1
Level: 1
15 sec.
Neck extension
1
Level: 1
6
Side lunge stretch
1
Level: 1
15 sec.
Main exercises
Round 1
Low pull (one hand - single leg )
5
Level: 1
8
Spider-Man
6
Level: 2
10
Side lunge (alternating)
5
Level: 3
12
Overhead Forearm extension
7
Level: 3
12
Pike (sideways with rotation)
6
Level: 2
8
Lunge with rotation
6
Level: 2
5
Round 2
Low pull (one hand - single leg )
5
Level: 1
8
Spider-Man
6
Level: 2
10
Side lunge (alternating)
5
Level: 3
12
Overhead Forearm extension
7
Level: 3
12
Pike (sideways with rotation)
6
Level: 2
8
Lunge with rotation
6
Level: 2
5
Round 3
Low pull (one hand - single leg )
5
Level: 1
8
Spider-Man
6
Level: 2
10
Side lunge (alternating)
5
Level: 3
12
Overhead Forearm extension
7
Level: 3
12
Pike (sideways with rotation)
6
Level: 2
8
Lunge with rotation
6
Level: 2
5
Round 4
Low pull (one hand - single leg )
5
Level: 1
8
Spider-Man
6
Level: 2
10
Side lunge (alternating)
5
Level: 3
12
Overhead Forearm extension
7
Level: 3
12
Pike (sideways with rotation)
6
Level: 2
8
Lunge with rotation
6
Level: 2
5
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
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.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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