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172
Workout

Iron Athlete

~1 h.
~720 kcal
Female
⁉️ 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
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Embryo
1
Level: 1
10 sec.
Subscription needed

Comments

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