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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
Rotation 2
1
Level: 2
8
Low pull
2
Level: 2
12
Back extension
3
Level: 2
10
Exit to plank
3
Level: 1
12
Side plank standing
4
Level: 1
S1
40 sec.
Side plank standing
4
Level: 1
S2
40 sec.
Exit to plank
3
Level: 1
12
Side plank standing
4
Level: 1
S1
40 sec.
Side plank standing
4
Level: 1
S2
40 sec.
Square on forearms
3
Level: 3
10
Spider-Man
4
Level: 1
10
Square on forearms
3
Level: 3
10
Spider-Man
4
Level: 1
10
Square on forearms
3
Level: 3
10
Spider-Man
4
Level: 1
10
Hammock - Dolphin
1
Level: 1
5
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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