114
Workout

Triathlete Circuit Training 2

~55 min.
~660 kcal
Warm Up
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
8
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Main exercises
Pull with hip rotation
4
Level: 1
R1
30 sec.
Pull with hip rotation
4
Level: 1
R2
30 sec.
Balanced Side Lunge
6
Level: 2
R1
30 sec.
Balanced Side Lunge
6
Level: 2
R2
30 sec.
Archer pull
3
Level: 1
30 sec.
Press - L Adduction
6
Level: 2
30 sec.
Crunch
5
Level: 1
30 sec.
Hip and lower leg flexion (alternating)
4
Level: 2
30 sec.
Pull with hip rotation
4
Level: 1
R1
30 sec.
Pull with hip rotation
4
Level: 1
R2
30 sec.
Balanced Side Lunge
6
Level: 2
R1
30 sec.
Balanced Side Lunge
6
Level: 2
R2
30 sec.
Archer pull
3
Level: 1
30 sec.
Press - L Adduction
6
Level: 2
30 sec.
Crunch
5
Level: 1
30 sec.
Hip and lower leg flexion (alternating)
4
Level: 2
30 sec.
Pull with hip rotation
4
Level: 1
R1
30 sec.
Pull with hip rotation
4
Level: 1
R2
30 sec.
Balanced Side Lunge
6
Level: 2
R1
30 sec.
Balanced Side Lunge
6
Level: 2
R2
30 sec.
Archer pull
3
Level: 1
30 sec.
Press - L Adduction
6
Level: 2
30 sec.
Crunch
5
Level: 1
30 sec.
Hip and lower leg flexion (alternating)
4
Level: 2
30 sec.