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179
Workout

Hardcore

~29 min.
~348 kcal
Male
⁉️ Comments

"Hardcore" This load is aimed at the development of major muscle groups such as abs, back, muscles, shoulder and leg muscles. For a full workout, keep your muscles under control.

Warm up
Forward lunge
1
Level: 1
15 sec.
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
W extension
1
Level: 1
8
Dolphin
1
Level: 1
8
Subscription needed
Widmill
1
Level: 1
10 sec.
Subscription needed
Shoulder rotation
1
Level: 1
8 sec.
Subscription needed
Main exercises
Spider-Man
8
Level: 3
R1
10
Subscription needed
Spider-Man
8
Level: 3
R2
10
Subscription needed
Spider-Man
8
Level: 3
R3
10
Subscription needed
Spider-Man
8
Level: 3
R4
10
Subscription needed
A - Abduction (reverse grip)
8
Level: 3
R1
10
Subscription needed
A - Abduction (reverse grip)
8
Level: 3
R2
10
Subscription needed
A - Abduction (reverse grip)
8
Level: 3
R3
10
Subscription needed
A - Abduction (reverse grip)
8
Level: 3
R4
10
Subscription needed
Push ups side crunch
10
Level: 5
R1
6
Subscription needed
Push ups side crunch
10
Level: 5
R2
6
Subscription needed
Push ups side crunch
10
Level: 5
R3
6
Subscription needed
Push ups side crunch
10
Level: 5
R4
6
Subscription needed
Press - T Adduction
7
Level: 3
R1
6
Subscription needed
Press - T Adduction
7
Level: 3
R2
6
Subscription needed
Press - T Adduction
7
Level: 3
R3
6
Subscription needed
Press - T Adduction
7
Level: 3
R4
6
Subscription needed
Single arm pull with rotation (single leg )
10
Level: 2
R1
8
Subscription needed
Single arm pull with rotation (single leg )
10
Level: 2
R2
8
Subscription needed
Single arm pull with rotation (single leg )
10
Level: 2
R3
8
Subscription needed
Single arm pull with rotation (single leg )
10
Level: 2
R4
8
Subscription needed
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Latissimus stretch
1
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 3
10 sec.
Subscription needed

Comments

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