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176
Workout

Training at the Peak

~56 min.
~672 kcal
Female
⁉️ Comments

"Training at the Peak" This workout develops the abdominal and leg muscles. Strong abdominal muscles help generate force and transfer it to other parts of the body. This is especially important during swimming and cycling, which require the use of the core to create powerful and efficient movements.

Warm up
Biceps stretch
1
Level: 1
8 sec.
Hammock
1
Level: 1
8
Cross-legged incline
1
Level: 1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
15 sec.
Main exercises
Round 1
Square on forearms
2
Level: 2
10
Hip and lower leg flexion (alternating)
6
Level: 3
8
Push-ups - Crunch
10
Level: 4
6
Squat jump (wide foot position)
10
Level: 3
15
Swimmer start
7
Level: 2
10
Backward lunge single arm
8
Level: 6
10
Round 2
Square on forearms
2
Level: 2
10
Hip and lower leg flexion (alternating)
6
Level: 3
8
Push-ups - Crunch
10
Level: 4
6
Squat jump (wide foot position)
10
Level: 3
15
Swimmer start
7
Level: 2
10
Backward lunge single arm
8
Level: 6
10
Round 3
Square on forearms
2
Level: 2
10
Hip and lower leg flexion (alternating)
6
Level: 3
8
Push-ups - Crunch
10
Level: 4
6
Squat jump (wide foot position)
10
Level: 3
15
Swimmer start
7
Level: 2
10
Backward lunge single arm
8
Level: 6
10
Round 4
Square on forearms
2
Level: 2
10
Hip and lower leg flexion (alternating)
6
Level: 3
8
Push-ups - Crunch
10
Level: 4
6
Squat jump (wide foot position)
10
Level: 3
15
Swimmer start
7
Level: 2
10
Backward lunge single arm
8
Level: 6
10
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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