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129
Workout

Triathlon-turbo

~58 min.
~696 kcal
⁉️ 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.
Subscription needed
Long Torso Twist Stretch
1
Level: 1
10 sec.
Rotation 2
1
Level: 2
8
Subscription needed
Posterior deltoid stretch
1
Level: 1
15 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 2
10
Subscription needed
Main exercises
Round 1
Pull-up with a wide grip
6
Level: 2
6
Subscription needed
Side plank with hip lift
2
Level: 1
40 sec.
Pistol - cross lunge
5
Level: 1
6
Subscription needed
Low pull - slide Y
7
Level: 1
6
Subscription needed
Rotation with load
4
Level: 1
10
Subscription needed
Squat jump (wide foot position)
7
Level: 1
15
Round 2
Pull-up with a wide grip
6
Level: 2
6
Subscription needed
Side plank with hip lift
2
Level: 1
40 sec.
Pistol - cross lunge
5
Level: 1
6
Subscription needed
Low pull - slide Y
7
Level: 1
6
Subscription needed
Rotation with load
4
Level: 1
10
Subscription needed
Squat jump (wide foot position)
7
Level: 1
15
Round 3
Pull-up with a wide grip
6
Level: 2
6
Subscription needed
Side plank with hip lift
2
Level: 1
40 sec.
Pistol - cross lunge
5
Level: 1
6
Subscription needed
Low pull - slide Y
7
Level: 1
6
Subscription needed
Rotation with load
4
Level: 1
10
Subscription needed
Squat jump (wide foot position)
7
Level: 1
15
Round 4
Pull-up with a wide grip
6
Level: 2
6
Subscription needed
Side plank with hip lift
2
Level: 1
40 sec.
Pistol - cross lunge
5
Level: 1
6
Subscription needed
Low pull - slide Y
7
Level: 1
6
Subscription needed
Rotation with load
4
Level: 1
10
Subscription needed
Squat jump (wide foot position)
7
Level: 1
15
Cool down
Massage
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Massage
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
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
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

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