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232
Workout

High-speed way

~1 h. 3 min.
~756 kcal
⁉️ Comments

"High-speed way" This workout will help develop endurance. Perform all exercises with minimal rest to strengthen your core, major muscle groups, and develop endurance. Endurance training allows triathletes to improve their ability to perform at high levels of intensity for long periods of time without fatigue.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Neck extension
1
Level: 1
6
Subscription needed
Sumo squat
1
Level: 1
10
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Push ups side crunch
9
Level: 4
6
Subscription needed
side lunge - crosslunge single arm
9
Level: 2
6
Subscription needed
Plank with rotation
5
Level: 1
40 sec.
Subscription needed
Backward lunge
8
Level: 6
10
Subscription needed
Push-ups - Mountain climber
9
Level: 3
6
Subscription needed
SIde lunge - backward lunge single arm
9
Level: 2
6
Subscription needed
Pistol - Side lunge in balance
8
Level: 3
6
Subscription needed
Round 2
Push ups side crunch
9
Level: 4
6
Subscription needed
side lunge - crosslunge single arm
9
Level: 2
6
Subscription needed
Plank with rotation
5
Level: 1
40 sec.
Subscription needed
Backward lunge
8
Level: 6
10
Subscription needed
Push-ups - Mountain climber
9
Level: 3
6
Subscription needed
SIde lunge - backward lunge single arm
9
Level: 2
6
Subscription needed
Pistol - Side lunge in balance
8
Level: 3
6
Subscription needed
Round 3
Push ups side crunch
9
Level: 4
6
Subscription needed
side lunge - crosslunge single arm
9
Level: 2
6
Subscription needed
Plank with rotation
5
Level: 1
40 sec.
Subscription needed
Backward lunge
8
Level: 6
10
Subscription needed
Push-ups - Mountain climber
9
Level: 3
6
Subscription needed
SIde lunge - backward lunge single arm
9
Level: 2
6
Subscription needed
Pistol - Side lunge in balance
8
Level: 3
6
Subscription needed
Round 4
Push ups side crunch
9
Level: 4
6
Subscription needed
side lunge - crosslunge single arm
9
Level: 2
6
Subscription needed
Plank with rotation
5
Level: 1
40 sec.
Subscription needed
Backward lunge
8
Level: 6
10
Subscription needed
Push-ups - Mountain climber
9
Level: 3
6
Subscription needed
SIde lunge - backward lunge single arm
9
Level: 2
6
Subscription needed
Pistol - Side lunge in balance
8
Level: 3
6
Subscription needed
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Embryo
1
Level: 1
10 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
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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