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181
Workout

Swim, ride, run

~1 h. 15 min.
~900 kcal
⁉️ Comments

“Swim, ride, run” This complex is aimed at developing the muscles of the thighs, buttocks and back. Strong legs will increase your speed and endurance while running and cycling. A strong back helps maintain proper body position while cycling, and proper body position helps improve aerodynamics during a race.

Warm up
M Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
1
Level: 1
5
Subscription needed
Tilt
1
Level: 1
8
Subscription needed
T Stretch
1
Level: 1
8 sec.
Subscription needed
Archerpose
1
Level: 1
5
Subscription needed
Main exercises
Round 1
Back extension
3
Level: 2
10
Subscription needed
Backward lunge with leg change
7
Level: 5
12
Subscription needed
High pull (single arm)
8
Level: 3
8
Subscription needed
Backward lunge single arm
3
Level: 1
12
Subscription needed
Medium pull (single arm - single leg )
5
Level: 1
8
Subscription needed
March
3
Level: 1
12
Subscription needed
Butterfly - Squat
8
Level: 3
10
Subscription needed
Swimmer start (alternating)
7
Level: 2
10
Subscription needed
Round 2
Back extension
3
Level: 2
10
Subscription needed
Backward lunge with leg change
7
Level: 5
12
Subscription needed
High pull (single arm)
8
Level: 3
8
Subscription needed
Backward lunge single arm
3
Level: 1
12
Subscription needed
Medium pull (single arm - single leg )
5
Level: 1
8
Subscription needed
March
3
Level: 1
12
Subscription needed
Butterfly - Squat
8
Level: 3
10
Subscription needed
Swimmer start (alternating)
7
Level: 2
10
Subscription needed
Round 3
Back extension
3
Level: 2
10
Subscription needed
Backward lunge with leg change
7
Level: 5
12
Subscription needed
High pull (single arm)
8
Level: 3
8
Subscription needed
Backward lunge single arm
3
Level: 1
12
Subscription needed
Medium pull (single arm - single leg )
5
Level: 1
8
Subscription needed
March
3
Level: 1
12
Subscription needed
Butterfly - Squat
8
Level: 3
10
Subscription needed
Swimmer start (alternating)
7
Level: 2
10
Subscription needed
Round 4
Back extension
3
Level: 2
10
Subscription needed
Backward lunge with leg change
7
Level: 5
12
Subscription needed
High pull (single arm)
8
Level: 3
8
Subscription needed
Backward lunge single arm
3
Level: 1
12
Subscription needed
Medium pull (single arm - single leg )
5
Level: 1
8
Subscription needed
March
3
Level: 1
12
Subscription needed
Butterfly - Squat
8
Level: 3
10
Subscription needed
Swimmer start (alternating)
7
Level: 2
10
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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