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162
Workout

Long distance

~1 h. 14 min.
~888 kcal
⁉️ Comments

"Long distance" This is a long-term circuit training aimed at developing major muscle groups, such as the abs, hips, buttocks, deltoids and back muscles. Developing all muscle groups helps improve overall fitness and ability to perform three different types of physical activity.

Warm up
L extension
1
Level: 1
8
Subscription needed
Rotation 1
1
Level: 1
8
Subscription needed
Cross-legged incline
1
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Exit to the plank on the forearms
6
Level: 3
12
Subscription needed
I - Abduction
6
Level: 2
10
Subscription needed
Backward lunge
7
Level: 5
12
Subscription needed
Butterfly
7
Level: 3
10
Subscription needed
Side Crunch
5
Level: 1
16
Subscription needed
Lunge
3
Level: 2
12
Subscription needed
Squat - Y abduction
6
Level: 1
12
Subscription needed
Reverse plank
3
Level: 2
40 sec.
Subscription needed
Lunge with rotation
6
Level: 2
5
Subscription needed
Balanced Side Lunge
4
Level: 1
12
Subscription needed
Round 2
Exit to the plank on the forearms
6
Level: 3
12
Subscription needed
I - Abduction
6
Level: 2
10
Subscription needed
Backward lunge
7
Level: 5
12
Subscription needed
Butterfly
7
Level: 3
10
Subscription needed
Side Crunch
5
Level: 1
16
Subscription needed
Lunge
3
Level: 2
12
Subscription needed
Squat - Y abduction
6
Level: 1
12
Subscription needed
Reverse plank
3
Level: 2
40 sec.
Subscription needed
Lunge with rotation
6
Level: 2
5
Subscription needed
Balanced Side Lunge
4
Level: 1
12
Subscription needed
Round 3
Exit to the plank on the forearms
6
Level: 3
12
Subscription needed
I - Abduction
6
Level: 2
10
Subscription needed
Backward lunge
7
Level: 5
12
Subscription needed
Butterfly
7
Level: 3
10
Subscription needed
Side Crunch
5
Level: 1
16
Subscription needed
Lunge
3
Level: 2
12
Subscription needed
Squat - Y abduction
6
Level: 1
12
Subscription needed
Reverse plank
3
Level: 2
40 sec.
Subscription needed
Lunge with rotation
6
Level: 2
5
Subscription needed
Balanced Side Lunge
4
Level: 1
12
Subscription needed
Cool down
Widmill
1
Level: 1
R1
10 sec.
Subscription needed
Widmill
1
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed

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