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129
Workout

Triathlon-turbo

~58 min.
~696 kcal
Female
⁉️ Comments

"Triathlon-turbo" This is a circuit training to develop the muscles of the back, core and legs. Strong back muscles will increase performance while swimming, a powerful muscle corset will provide good support for the spine and reduce the risk of injury, and increasing the strength of the leg muscles will improve results in running and cycling.

Warm up
Shoulder rotation
1
Level: 1
8 sec.
Long Torso Twist Stretch
1
Level: 1
10 sec.
Rotation 2
1
Level: 2
8
Posterior deltoid stretch
1
Level: 1
15 sec.
Cossack squat in a bent-over position
1
Level: 2
10
Main exercises
Round 1
Pull-up with a wide grip
6
Level: 2
6
Side plank with hip lift
2
Level: 1
40 sec.
Pistol - cross lunge
5
Level: 1
6
Low pull - slide Y
7
Level: 1
6
Rotation with load
4
Level: 1
10
Squat jump (wide foot position)
7
Level: 1
15
Round 2
Pull-up with a wide grip
6
Level: 2
6
Side plank with hip lift
2
Level: 1
40 sec.
Pistol - cross lunge
5
Level: 1
6
Low pull - slide Y
7
Level: 1
6
Rotation with load
4
Level: 1
10
Squat jump (wide foot position)
7
Level: 1
15
Round 3
Pull-up with a wide grip
6
Level: 2
6
Side plank with hip lift
2
Level: 1
40 sec.
Pistol - cross lunge
5
Level: 1
6
Low pull - slide Y
7
Level: 1
6
Rotation with load
4
Level: 1
10
Squat jump (wide foot position)
7
Level: 1
15
Round 4
Pull-up with a wide grip
6
Level: 2
6
Side plank with hip lift
2
Level: 1
40 sec.
Pistol - cross lunge
5
Level: 1
6
Low pull - slide Y
7
Level: 1
6
Rotation with load
4
Level: 1
10
Squat jump (wide foot position)
7
Level: 1
15
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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