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172
Workout

Iron Athlete

~1 h.
~720 kcal
⁉️ Comments

"Iron Athlete" This workout will help develop the upper body, leg muscles and buttocks. Strong upper shoulder muscles help improve swimming technique as they provide stability and support to the shoulder joints. Developing your leg muscles helps improve your ability to accelerate quickly and improve your endurance.

Warm up
T Stretch
1
Level: 1
10 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
20 sec.
Subscription needed
Cossack squat
1
Level: 1
13
Subscription needed
Hero pose
1
Level: 1
20 sec.
Subscription needed
Main exercises
Round 1
A - Abduction (reverse grip)
5
Level: 1
13
Subscription needed
I slide
12
Level: 2
10
Subscription needed
Pull with single arm with rotation and squats
9
Level: 1
13
Subscription needed
Y slide
12
Level: 2
10
Subscription needed
Burpee
7
Level: 1
10
Subscription needed
Overhead squats
7
Level: 1
16
Subscription needed
High pull - slide Y
12
Level: 2
8
Subscription needed
Squat - I abduction
10
Level: 2
16
Subscription needed
Round 2
A - Abduction (reverse grip)
5
Level: 1
13
Subscription needed
I slide
12
Level: 2
10
Subscription needed
Pull with single arm with rotation and squats
9
Level: 1
13
Subscription needed
Y slide
12
Level: 2
10
Subscription needed
Burpee
7
Level: 1
10
Subscription needed
Overhead squats
7
Level: 1
16
Subscription needed
High pull - slide Y
12
Level: 2
8
Subscription needed
Squat - I abduction
10
Level: 2
16
Subscription needed
Round 3
A - Abduction (reverse grip)
5
Level: 1
13
Subscription needed
I slide
12
Level: 2
10
Subscription needed
Pull with single arm with rotation and squats
9
Level: 1
13
Subscription needed
Y slide
12
Level: 2
10
Subscription needed
Burpee
7
Level: 1
10
Subscription needed
Overhead squats
7
Level: 1
16
Subscription needed
High pull - slide Y
12
Level: 2
8
Subscription needed
Squat - I abduction
10
Level: 2
16
Subscription needed
Cool down
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

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