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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.
Single leg hip hinge
1
Level: 2
6
Lunges L
1
Level: 1
7
T Spine Rotation
1
Level: 1
6
Lower leg extension
1
Level: 1
16 sec.
Main exercises
Butterfly - Squat
6
Level: 1
R1
14
Butterfly - Squat
6
Level: 1
R2
14
Butterfly - Squat
6
Level: 1
R3
14
Butterfly - Squat
6
Level: 1
R4
14
Push ups side crunch
9
Level: 3
R1
7
Push ups side crunch
9
Level: 3
R2
7
Push ups side crunch
9
Level: 3
R3
7
Push ups side crunch
9
Level: 3
R4
7
Backward lunge
8
Level: 5
R1
14
Backward lunge
8
Level: 5
R2
14
Backward lunge
8
Level: 5
R3
14
Backward lunge
8
Level: 5
R4
14
Squat - I abduction
9
Level: 2
R1
14
Squat - I abduction
9
Level: 2
R2
14
Squat - I abduction
9
Level: 2
R3
14
Squat - I abduction
9
Level: 2
R4
14
Square on arms
6
Level: 2
R1
12
Square on arms
6
Level: 2
R2
12
Square on arms
6
Level: 2
R3
12
Square on arms
6
Level: 2
R4
12
Balanced Side Lunge
7
Level: 2
R1
14
Balanced Side Lunge
7
Level: 2
R2
14
Balanced Side Lunge
7
Level: 2
R3
14
Balanced Side Lunge
7
Level: 2
R4
14
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
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.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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