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179
Workout

Hardcore

~41 min.
~492 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.
Short extension
1
Level: 1
8
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
W extension
1
Level: 1
8
Dolphin
1
Level: 1
8
Widmill
1
Level: 1
10 sec.
Shoulder rotation
1
Level: 1
8 sec.
Main exercises
Spider-Man
8
Level: 3
R1
10
Spider-Man
8
Level: 3
R2
10
Spider-Man
8
Level: 3
R3
10
Spider-Man
8
Level: 3
R4
10
A - Abduction (reverse grip)
8
Level: 3
R1
10
A - Abduction (reverse grip)
8
Level: 3
R2
10
A - Abduction (reverse grip)
8
Level: 3
R3
10
A - Abduction (reverse grip)
8
Level: 3
R4
10
Push ups side crunch
10
Level: 5
R1
6
Push ups side crunch
10
Level: 5
R2
6
Push ups side crunch
10
Level: 5
R3
6
Push ups side crunch
10
Level: 5
R4
6
Press - T Adduction
7
Level: 3
R1
6
Press - T Adduction
7
Level: 3
R2
6
Press - T Adduction
7
Level: 3
R3
6
Press - T Adduction
7
Level: 3
R4
6
Single arm pull with rotation (single leg )
10
Level: 2
R1
8
Single arm pull with rotation (single leg )
10
Level: 2
R2
8
Single arm pull with rotation (single leg )
10
Level: 2
R3
8
Single arm pull with rotation (single leg )
10
Level: 2
R4
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.

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