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168
Workout

Mega-training of multiathletes

~54 min.
~648 kcal
⁉️ Comments

"Mega-training of multiathletes" This workout consists of challenging exercises to develop the muscles of the thighs, buttocks, back and abs. Since this sport includes several sports disciplines, the development of the body should be as versatile as possible.

Warm up
Widmill
1
Level: 1
13 sec.
T Spine Rotation
1
Level: 1
7
Side lunge stretch
1
Level: 1
20 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
10
Main exercises
Round 1
Spider-Man
10
Level: 3
13
High pull
8
Level: 3
16
SIde lunge - backward lunge single arm
12
Level: 2
8
Squat jump (wide foot position)
12
Level: 2
20
Backward lunge with leg change
12
Level: 7
8
Round 2
Spider-Man
10
Level: 3
13
High pull
8
Level: 3
16
SIde lunge - backward lunge single arm
12
Level: 2
8
Squat jump (wide foot position)
12
Level: 2
20
Backward lunge with leg change
12
Level: 7
8
Round 3
Spider-Man
10
Level: 3
13
High pull
8
Level: 3
16
SIde lunge - backward lunge single arm
12
Level: 2
8
Squat jump (wide foot position)
12
Level: 2
20
Backward lunge with leg change
12
Level: 7
8
Round 4
Spider-Man
10
Level: 3
13
High pull
8
Level: 3
16
SIde lunge - backward lunge single arm
12
Level: 2
8
Squat jump (wide foot position)
12
Level: 2
20
Backward lunge with leg change
12
Level: 7
8
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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