Sign In
Menu
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
Rotation 1
1
Level: 1
8
Cross-legged incline
1
Level: 1
15 sec.
Main exercises
Round 1
Exit to the plank on the forearms
6
Level: 3
12
I - Abduction
6
Level: 2
10
Backward lunge
7
Level: 5
12
Butterfly
7
Level: 3
10
Side Crunch
5
Level: 1
16
Lunge
3
Level: 2
12
Squat - Y abduction
6
Level: 1
12
Reverse plank
3
Level: 2
40 sec.
Lunge with rotation
6
Level: 2
5
Balanced Side Lunge
4
Level: 1
12
Round 2
Exit to the plank on the forearms
6
Level: 3
12
I - Abduction
6
Level: 2
10
Backward lunge
7
Level: 5
12
Butterfly
7
Level: 3
10
Side Crunch
5
Level: 1
16
Lunge
3
Level: 2
12
Squat - Y abduction
6
Level: 1
12
Reverse plank
3
Level: 2
40 sec.
Lunge with rotation
6
Level: 2
5
Balanced Side Lunge
4
Level: 1
12
Round 3
Exit to the plank on the forearms
6
Level: 3
12
I - Abduction
6
Level: 2
10
Backward lunge
7
Level: 5
12
Butterfly
7
Level: 3
10
Side Crunch
5
Level: 1
16
Lunge
3
Level: 2
12
Squat - Y abduction
6
Level: 1
12
Reverse plank
3
Level: 2
40 sec.
Lunge with rotation
6
Level: 2
5
Balanced Side Lunge
4
Level: 1
12
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

Comments

Start training