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53
Workout

Super press

~42 min.
~504 kcal
Female
⁉️ Comments

"Super Press" This workout will help develop the abdominal muscles, strengthen the deep muscles of the abdomen and back. Pay attention to the pace of the exercises; in static exercises it is necessary maintain an even body position and hold it for a certain amount of time, and in static-dynamic exercises, all movements are performed smoothly and under control. Do not hold your breath while holding static positions, breathe evenly maintaining the balance of the whole body.

Main exercises
Squats
3
Level: 1
20
Subscription needed
Rotation 2
1
Level: 2
8
Subscription needed
Low pull
2
Level: 2
12
Subscription needed
Back extension
3
Level: 2
10
Subscription needed
Exit to plank
3
Level: 1
12
Subscription needed
Side plank standing
4
Level: 1
S1
40 sec.
Subscription needed
Side plank standing
4
Level: 1
S2
40 sec.
Subscription needed
Exit to plank
3
Level: 1
12
Subscription needed
Side plank standing
4
Level: 1
S1
40 sec.
Subscription needed
Side plank standing
4
Level: 1
S2
40 sec.
Subscription needed
Square on forearms
3
Level: 3
10
Subscription needed
Spider-Man
4
Level: 1
10
Square on forearms
3
Level: 3
10
Subscription needed
Spider-Man
4
Level: 1
10
Square on forearms
3
Level: 3
10
Subscription needed
Spider-Man
4
Level: 1
10
Hammock - Dolphin
1
Level: 1
5
Subscription needed
Cool down
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed
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
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed

Comments

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