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222
Workout

Jerk

~36 min.
~432 kcal
Male
⁉️ Comments

"Jerk" This training is aimed at developing the muscles of the upper body. Unilateral exercises will help strengthen the grip, strength of the muscles of the arms and back. The difficulty of the exercises is high, so even professional athletes will find such training difficult.

Warm up
Posterior deltoid stretch
1
Level: 1
17 sec.
Subscription needed
Short extension
1
Level: 1
9
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
17 sec.
Subscription needed
Biceps stretch
1
Level: 1
9 sec.
Lunges L
1
Level: 1
7
Subscription needed
Golf
1
Level: 2
7
Subscription needed
Main exercises
Single arm pull with rotation (single leg )
12
Level: 2
R1
9
Subscription needed
Single arm pull with rotation (single leg )
12
Level: 2
R2
9
Subscription needed
Single arm pull with rotation (single leg )
12
Level: 2
R3
9
Subscription needed
Single arm pull with rotation (single leg )
12
Level: 2
R4
9
Subscription needed
Pull-up with a wide grip
9
Level: 3
R1
7
Subscription needed
Pull-up with a wide grip
9
Level: 3
R2
7
Subscription needed
Pull-up with a wide grip
9
Level: 3
R3
7
Subscription needed
Pull-up with a wide grip
9
Level: 3
R4
7
Subscription needed
Butterfly - Squat
9
Level: 3
R1
12
Subscription needed
Butterfly - Squat
9
Level: 3
R2
12
Subscription needed
Butterfly - Squat
9
Level: 3
R3
12
Subscription needed
Butterfly - Squat
9
Level: 3
R4
12
Subscription needed
Biceps curl
12
Level: 4
R1
12
Subscription needed
Biceps curl
12
Level: 4
R2
12
Subscription needed
Biceps curl
12
Level: 4
R3
12
Subscription needed
Biceps curl
12
Level: 4
R4
12
Subscription needed
Medium pull - slide Y
10
Level: 2
R1
7
Subscription needed
Medium pull - slide Y
10
Level: 2
R2
7
Subscription needed
Medium pull - slide Y
10
Level: 2
R3
7
Subscription needed
Medium pull - slide Y
10
Level: 2
R4
7
Subscription needed
Push-ups - Crunch
10
Level: 3
R1
7
Subscription needed
Push-ups - Crunch
10
Level: 3
R2
7
Subscription needed
Push-ups - Crunch
10
Level: 3
R3
7
Subscription needed
Push-ups - Crunch
10
Level: 3
R4
7
Subscription needed
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Embryo
1
Level: 1
10 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

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