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162
Workout

Steel muscles

~40 min.
~480 kcal
Male
⁉️ Comments

"Steel muscles" This complex is aimed at improving endurance and strength performance. For the most part, the load falls on the lower part of the body.

Warm up
Biceps stretch
1
Level: 1
9 sec.
Forward lunge
1
Level: 1
17 sec.
Subscription needed
Single leg hip hinge
1
Level: 2
6
Subscription needed
Lunges L
1
Level: 1
7
Subscription needed
T Spine Rotation
1
Level: 1
6
Subscription needed
Lower leg extension
1
Level: 1
16 sec.
Subscription needed
Main exercises
Butterfly - Squat
6
Level: 1
R1
14
Subscription needed
Butterfly - Squat
6
Level: 1
R2
14
Subscription needed
Butterfly - Squat
6
Level: 1
R3
14
Subscription needed
Butterfly - Squat
6
Level: 1
R4
14
Subscription needed
Push ups side crunch
9
Level: 3
R1
7
Subscription needed
Push ups side crunch
9
Level: 3
R2
7
Subscription needed
Push ups side crunch
9
Level: 3
R3
7
Subscription needed
Push ups side crunch
9
Level: 3
R4
7
Subscription needed
Backward lunge
8
Level: 5
R1
14
Subscription needed
Backward lunge
8
Level: 5
R2
14
Subscription needed
Backward lunge
8
Level: 5
R3
14
Subscription needed
Backward lunge
8
Level: 5
R4
14
Subscription needed
Squat - I abduction
9
Level: 2
R1
14
Subscription needed
Squat - I abduction
9
Level: 2
R2
14
Subscription needed
Squat - I abduction
9
Level: 2
R3
14
Subscription needed
Squat - I abduction
9
Level: 2
R4
14
Subscription needed
Square on arms
6
Level: 2
R1
12
Subscription needed
Square on arms
6
Level: 2
R2
12
Subscription needed
Square on arms
6
Level: 2
R3
12
Subscription needed
Square on arms
6
Level: 2
R4
12
Subscription needed
Balanced Side Lunge
7
Level: 2
R1
14
Subscription needed
Balanced Side Lunge
7
Level: 2
R2
14
Subscription needed
Balanced Side Lunge
7
Level: 2
R3
14
Subscription needed
Balanced Side Lunge
7
Level: 2
R4
14
Subscription needed
Cool down
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

Comments

Available after payment