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200
Workout

Triathlon Trophy

~43 min.
~516 kcal
Female
⁉️ Comments

"Triathlon Trophy" This is a light strength training to strengthen the muscles of the core, shoulders, back and legs. This workout is suitable for beginners to strengthen the main muscle groups.

Warm up
Forward lunge
1
Level: 1
15 sec.
Lunges L
1
Level: 1
6
Sumo squat
1
Level: 1
10
M Stretch
1
Level: 1
8 sec.
Main exercises
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
Y - Abduction
6
Level: 2
R3
10
Y - Abduction
6
Level: 2
R4
10
High pull - Squat
4
Level: 2
R1
12
High pull - Squat
4
Level: 2
R2
12
High pull - Squat
4
Level: 2
R3
12
High pull - Squat
4
Level: 2
R4
12
SIde plank with rotation
6
Level: 2
R1
40 sec.
SIde plank with rotation
6
Level: 2
R2
40 sec.
SIde plank with rotation
6
Level: 2
R3
40 sec.
SIde plank with rotation
6
Level: 2
R4
40 sec.
Lower leg flexion (single leg )
10
Level: 4
R1
6
Lower leg flexion (single leg )
10
Level: 4
R2
6
Lower leg flexion (single leg )
10
Level: 4
R3
6
Lower leg flexion (single leg )
10
Level: 4
R4
6
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Reverse plank leg abduction (alternating)
8
Level: 2
R3
10
Reverse plank leg abduction (alternating)
8
Level: 2
R4
10
Backward lunge single arm
5
Level: 3
R1
12
Backward lunge single arm
5
Level: 3
R2
12
Backward lunge single arm
5
Level: 3
R3
12
Backward lunge single arm
5
Level: 3
R4
12
Hip extension (single leg)
10
Level: 4
R1
6
Hip extension (single leg)
10
Level: 4
R2
6
Hip extension (single leg)
10
Level: 4
R3
6
Hip extension (single leg)
10
Level: 4
R4
6
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
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.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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