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52
Workout

Cheerful charge

~39 min.
~468 kcal
Female
⁉️ Comments

"Cheerful charge" This is a circuit training that is aimed at developing muscle strength throughout the body and general endurance. During training, the functioning of the cardiovascular system improves, which leads to improved functioning of internal organs and more active metabolism. Perform several rounds of exercises at your own pace, keeping an eye on your heart rate zone.

Main exercises
Medium pull
1
Level: 1
12
Squats
4
Level: 2
20
Cossack squat in a bent-over position
1
Level: 1
10
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Fly Squat
5
Level: 1
R1
12
Fly Squat
5
Level: 1
R2
12
Fly Squat
5
Level: 1
R3
12
Exit to the plank on the forearms
2
Level: 1
R1
12
Exit to the plank on the forearms
2
Level: 1
R2
12
Exit to the plank on the forearms
2
Level: 1
R3
12
Side lunge leg in the hinge
3
Level: 1
S1
12
Side lunge leg in the hinge
3
Level: 1
S2
12
Side lunge leg in the hinge
3
Level: 1
S1
12
Side lunge leg in the hinge
3
Level: 1
S2
12
Side lunge leg in the hinge
3
Level: 1
S1
12
Side lunge leg in the hinge
3
Level: 1
S2
12
Cross forearm flexion
2
Level: 1
R1
12
Cross forearm flexion
2
Level: 1
R2
12
Cross forearm flexion
2
Level: 1
R3
12
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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