129
Workout

Triathlete Strength Training 3

~36 min.
~432 kcal
Warm Up
Lower back stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
12
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Golf
1
Level: 2
6
W extension
1
Level: 1
8
Lunges L
1
Level: 1
6
Main exercises
Low pull
6
Level: 3
R1
12
Low pull
6
Level: 3
R2
12
Low pull
6
Level: 3
R3
12
Forearm flexion with single arm
6
Level: 2
R1
12
Forearm flexion with single arm
6
Level: 2
R2
12
Forearm flexion with single arm
6
Level: 2
R3
12
Forearm flexion with single arm
6
Level: 2
R4
12
Forearm flexion with single arm
6
Level: 2
R5
12
Forearm flexion with single arm
6
Level: 2
R6
12
Chain triceps extension reverse grip
4
Level: 2
R1
12
Chain triceps extension reverse grip
4
Level: 2
R2
12
Chain triceps extension reverse grip
4
Level: 2
R3
12
Pull-up with a wide grip
8
Level: 3
R1
8
Pull-up with a wide grip
8
Level: 3
R2
8
Pull-up with a wide grip
8
Level: 3
R3
8
Chain triceps extension (side)
5
Level: 2
R1
10
Chain triceps extension (side)
5
Level: 2
R2
10
Chain triceps extension (side)
5
Level: 2
R3
10
Chain triceps extension (side)
5
Level: 2
R4
10
Chain triceps extension (side)
5
Level: 2
R5
10
Chain triceps extension (side)
5
Level: 2
R6
10
Horizontal forearm flexion
3
Level: 2
R1
12
Horizontal forearm flexion
3
Level: 2
R2
12
Horizontal forearm flexion
3
Level: 2
R3
12