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173
Workout

The tenacity of a triathlete

~1 h. 3 min.
~756 kcal
⁉️ Comments

"The tenacity of a triathlete" This complex will help develop the muscles of the upper body, abs and legs. By performing exercises at a good pace, you will improve the functioning of the cardiovascular and respiratory systems, which will have a positive effect on endurance.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Forward fold
1
Level: 2
10 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Widmill
1
Level: 1
10 sec.
Golf
1
Level: 2
6
Main exercises
Round 1
Pull with single arm with rotation and squats
9
Level: 3
10
Spider-Man (single leg )
7
Level: 2
8
Pistol - Side lunge - cross lunge
7
Level: 2
4
Medium pull - slide I
7
Level: 1
6
Pistol - Backward lunge single arm
6
Level: 1
6
I adduction
6
Level: 2
10
Backward lunge
6
Level: 4
12
Back extension
8
Level: 5
10
Round 2
Pull with single arm with rotation and squats
9
Level: 3
10
Spider-Man (single leg )
7
Level: 2
8
Pistol - Side lunge - cross lunge
7
Level: 2
4
Medium pull - slide I
7
Level: 1
6
Pistol - Backward lunge single arm
6
Level: 1
6
I adduction
6
Level: 2
10
Backward lunge
6
Level: 4
12
Back extension
8
Level: 5
10
Round 3
Pull with single arm with rotation and squats
9
Level: 3
10
Spider-Man (single leg )
7
Level: 2
8
Pistol - Side lunge - cross lunge
7
Level: 2
4
Medium pull - slide I
7
Level: 1
6
Pistol - Backward lunge single arm
6
Level: 1
6
I adduction
6
Level: 2
10
Backward lunge
6
Level: 4
12
Back extension
8
Level: 5
10
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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