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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
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
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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