Sign In
Menu
148
Workout

Total training

~45 min.
~540 kcal
Female
⁉️ Comments

"Total training": This loop workout is a comprehensive workout that covers all aspects of triathletes' fitness. Includes exercises aimed at developing strength, endurance, speed, flexibility and coordination. This is an ideal choice for those who strive for complete preparation for competitions.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Short extension
1
Level: 1
8
Cossack squat
1
Level: 1
10
Forward lunge
1
Level: 1
15 sec.
Main exercises
Forearm extension (reverse grip)
2
Level: 1
R1
12
Forearm extension (reverse grip)
2
Level: 1
R2
12
Forearm extension (reverse grip)
2
Level: 1
R3
12
Back extension
1
Level: 1
R1
10
Back extension
1
Level: 1
R2
10
Back extension
1
Level: 1
R3
10
Reverse plank
5
Level: 4
R1
40 sec.
Reverse plank
5
Level: 4
R2
40 sec.
Reverse plank
5
Level: 4
R3
40 sec.
Pull with hip rotation
7
Level: 2
R1
10
Pull with hip rotation
7
Level: 2
R2
10
Pull with hip rotation
7
Level: 2
R3
10
Hip Press
6
Level: 1
R1
8
Hip Press
6
Level: 1
R2
8
Hip Press
6
Level: 1
R3
8
Side lunge leg in the hinge
9
Level: 4
R1
12
Side lunge leg in the hinge
9
Level: 4
R2
12
Side lunge leg in the hinge
9
Level: 4
R3
12
L pull
3
Level: 3
R1
10
L pull
3
Level: 3
R2
10
L pull
3
Level: 3
R3
10
Pike (sideways with rotation)
10
Level: 4
R1
6
Pike (sideways with rotation)
10
Level: 4
R2
6
Pike (sideways with rotation)
10
Level: 4
R3
6
Swimmer start (alternating)
5
Level: 1
R1
10
Swimmer start (alternating)
5
Level: 1
R2
10
Swimmer start (alternating)
5
Level: 1
R3
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.

Comments

Start training