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Workout

Demon

~1 h. 13 min.
~876 kcal
⁉️ Comments

"Demon" The goal of this intense circuit training is to improve strength, endurance and overall fitness. This type of training helps to effectively burn calories, strengthen muscles, increase endurance and improve the cardiovascular system.

Warm up
Forward lunge
1
Level: 1
15 sec.
Short extension
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Archerpose
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Main exercises
Round 1
Push ups side crunch
8
Level: 3
6
Squat - I abduction
9
Level: 3
10
Squats with external rotation
8
Level: 3
12
Hip extension (single leg)
10
Level: 4
6
Round 2
Push ups side crunch
8
Level: 3
6
Squat - I abduction
9
Level: 3
10
Squats with external rotation
8
Level: 3
12
Hip extension (single leg)
10
Level: 4
6
Round 3
Push ups side crunch
8
Level: 3
6
Squat - I abduction
9
Level: 3
10
Squats with external rotation
8
Level: 3
12
Hip extension (single leg)
10
Level: 4
6
Round 4
Push ups side crunch
8
Level: 3
6
Squat - I abduction
9
Level: 3
10
Squats with external rotation
8
Level: 3
12
Hip extension (single leg)
10
Level: 4
6
Round 5
Push ups side crunch
8
Level: 3
6
Squat - I abduction
9
Level: 3
10
Squats with external rotation
8
Level: 3
12
Hip extension (single leg)
10
Level: 4
6
Round 6
Push ups side crunch
8
Level: 3
6
Squat - I abduction
9
Level: 3
10
Squats with external rotation
8
Level: 3
12
Hip extension (single leg)
10
Level: 4
6
Round 7
Push ups side crunch
8
Level: 3
6
Squat - I abduction
9
Level: 3
10
Squats with external rotation
8
Level: 3
12
Hip extension (single leg)
10
Level: 4
6
Round 8
Push ups side crunch
8
Level: 3
6
Squat - I abduction
9
Level: 3
10
Squats with external rotation
8
Level: 3
12
Hip extension (single leg)
10
Level: 4
6
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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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