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172
Workout

Iron Athlete

~1 h. 2 min.
~744 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.
Lower back stretch with rotation
1
Level: 1
20 sec.
Cossack squat
1
Level: 1
13
Hero pose
1
Level: 1
20 sec.
Main exercises
Round 1
A - Abduction (reverse grip)
5
Level: 1
13
I slide
12
Level: 2
10
Pull with single arm with rotation and squats
9
Level: 1
13
Y slide
12
Level: 2
10
Burpee
7
Level: 1
10
Overhead squats
7
Level: 1
16
High pull - slide Y
12
Level: 2
8
Squat - I abduction
10
Level: 2
16
Round 2
A - Abduction (reverse grip)
5
Level: 1
13
I slide
12
Level: 2
10
Pull with single arm with rotation and squats
9
Level: 1
13
Y slide
12
Level: 2
10
Burpee
7
Level: 1
10
Overhead squats
7
Level: 1
16
High pull - slide Y
12
Level: 2
8
Squat - I abduction
10
Level: 2
16
Round 3
A - Abduction (reverse grip)
5
Level: 1
13
I slide
12
Level: 2
10
Pull with single arm with rotation and squats
9
Level: 1
13
Y slide
12
Level: 2
10
Burpee
7
Level: 1
10
Overhead squats
7
Level: 1
16
High pull - slide Y
12
Level: 2
8
Squat - I abduction
10
Level: 2
16
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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