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75
Workout

The Fiery Core

~35 min.
~420 kcal
Male
⁉️ Comments

"The Fiery Core" is a selection of effective exercises for the muscles of the press. This workout is aimed at developing and strengthening the muscles of the central part of the body, including the abdominal, back and buttock muscles. These muscles are the basis for supporting the body, especially when working with free weight.

Main exercises
Round 1
Crunch
5
Level: 1
12
Circle crunch
5
Level: 1
12
Lift 90
5
Level: 1
10 sec.
Hip drop
5
Level: 5
10
Spider-Man (single leg )
5
Level: 1
8
Round 2
Crunch
5
Level: 1
12
Circle crunch
5
Level: 1
12
Lift 90
5
Level: 1
10 sec.
Hip drop
5
Level: 5
10
Spider-Man (single leg )
5
Level: 1
8
Round 3
Crunch
5
Level: 1
12
Circle crunch
5
Level: 1
12
Lift 90
5
Level: 1
10 sec.
Hip drop
5
Level: 5
10
Spider-Man (single leg )
5
Level: 1
8
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

Comments

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