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21
Workout

Easy charging for every day - 14

~29 min.
~348 kcal
⁉️ Comments

"Light exercise for every day — 14" Morning Swallow will help warm up the muscles of the whole body, strengthen the stabilizer muscles and improve your coordination. By exercising in the morning, you help the body to stimulate blood circulation, providing a better supply of oxygen and nutrients to tissues and organs. Physical activity helps to awaken the body, which helps to increase energy levels and improve mood throughout the day. 

Main exercises
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Hip drop
3
Level: 3
S1
10
Side lunge (alternating)
3
Level: 2
12
Hip drop
3
Level: 3
S2
10
Side lunge (alternating)
3
Level: 2
12
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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