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141
Workout

Iron Endurance

~27 min.
~324 kcal
Male
⁉️ Comments

"Iron Endurance" is an intensive strength training focused on improving muscle endurance and increasing their performance. This workout involves performing a series of exercises on the muscles of the hips and upper body, rest between exercises is minimal.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Sumo squat
1
Level: 2
10
Cossack squat
1
Level: 1
10
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Neck extension
1
Level: 1
6
Tilt
1
Level: 1
8
Main exercises
SIde lunge - backward lunge single arm
9
Level: 2
R1
6
SIde lunge - backward lunge single arm
9
Level: 2
R2
6
SIde lunge - backward lunge single arm
9
Level: 2
R3
6
Backward lunge single arm
7
Level: 5
R1
12
Backward lunge single arm
7
Level: 5
R2
12
Backward lunge single arm
7
Level: 5
R3
12
Squat - T abduction
8
Level: 3
R1
12
Squat - T abduction
8
Level: 3
R2
12
Squat - T abduction
8
Level: 3
R3
12
PIstol - side lunge in balance single arm
9
Level: 3
R1
6
PIstol - side lunge in balance single arm
9
Level: 3
R2
6
PIstol - side lunge in balance single arm
9
Level: 3
R3
6
Low pull
6
Level: 3
R1
12
Low pull
6
Level: 3
R2
12
Low pull
6
Level: 3
R3
12
Y abduction - Forearm flexion - Low pull
6
Level: 2
R1
4
Y abduction - Forearm flexion - Low pull
6
Level: 2
R2
4
Y abduction - Forearm flexion - Low pull
6
Level: 2
R3
4
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Hammock - Dolphin
1
Level: 1
5
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Forward fold
1
Level: 4
10 sec.
Forward fold
1
Level: 5
10 sec.

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