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147
Workout

Strength in every muscle

~35 min.
~420 kcal
Male
⁉️ Comments

"Strength in every muscle" This workout will help to work out the muscles of the back, core, shoulders and chest. This load is suitable for novice athletes and those athletes who maintain their shape during the rest period.

Warm up
Lunges L
1
Level: 1
6
Forward fold
1
Level: 3
10 sec.
Lower leg extension
1
Level: 1
14 sec.
Posterior deltoid stretch
1
Level: 1
15 sec.
Long Torso Twist Stretch
1
Level: 1
10 sec.
W extension
1
Level: 1
8
Main exercises
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Back extension
5
Level: 3
R3
10
I-Y-T slide
8
Level: 1
R1
6
I-Y-T slide
8
Level: 1
R2
6
I-Y-T slide
8
Level: 1
R3
6
Medium pull
6
Level: 3
R1
12
Medium pull
6
Level: 3
R2
12
Medium pull
6
Level: 3
R3
12
Y - Abduction
8
Level: 3
R1
10
Y - Abduction
8
Level: 3
R2
10
Y - Abduction
8
Level: 3
R3
10
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
I - Abduction
8
Level: 3
R3
10
Exit to plank
5
Level: 2
R1
12
Exit to plank
5
Level: 2
R2
12
Exit to plank
5
Level: 2
R3
12
Low pull
7
Level: 4
R1
12
Low pull
7
Level: 4
R2
12
Low pull
7
Level: 4
R3
12
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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