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Workout

Hot workout

~1 h. 11 min.
~852 kcal
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“Hot workout” This is an intense set of exercises that includes a variety of functional exercises aimed at working all muscle groups. This workout helps improve strength, endurance, coordination and overall fitness.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Hammock
1
Level: 1
8
Forward fold
1
Level: 2
10 sec.
Forward lunge
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Main exercises
Round 1
Low pull (one hand)
4
Level: 2
8
Plank
4
Level: 4
40 sec.
Front squats
5
Level: 1
15
Round 2
Low pull (one hand)
4
Level: 2
8
Plank
4
Level: 4
40 sec.
Front squats
5
Level: 1
15
Round 3
Low pull (one hand)
4
Level: 2
8
Plank
4
Level: 4
40 sec.
Front squats
5
Level: 1
15
Round 4
Low pull (one hand)
4
Level: 2
8
Plank
4
Level: 4
40 sec.
Front squats
5
Level: 1
15
Round 5
Low pull (one hand)
4
Level: 2
8
Plank
4
Level: 4
40 sec.
Front squats
5
Level: 1
15
Round 6
Low pull (one hand)
4
Level: 2
8
Plank
4
Level: 4
40 sec.
Front squats
5
Level: 1
15
Round 7
Low pull (one hand)
4
Level: 2
8
Plank
4
Level: 4
40 sec.
Front squats
5
Level: 1
15
Round 8
Low pull (one hand)
4
Level: 2
8
Plank
4
Level: 4
40 sec.
Front squats
5
Level: 1
15
Round 9
Low pull (one hand)
4
Level: 2
8
Plank
4
Level: 4
40 sec.
Front squats
5
Level: 1
15
Cool down
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.

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