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Workout

Short cardio + stretching

~45 min.
~540 kcal
Female
⁉️ Comments

"Short cardio + stretching" This is an effective combination workout that combines cardio exercise to improve cardiovascular health and stretching for increasing flexibility and relieving muscle tension. The workout starts with intense Cardio loads. Perform the first part of the four exercises at a fast pace, with short intervals of rest, make sure that the lines are always taut. This will help warm up the muscles, improve circulation and prepare them for stretching. After the cardio part comes a stretching block, including various exercises to stretch all muscle groups. Stretching will help improve your body flexibility and prevent injury.

Main exercises
Single leg hip hinge
1
Level: 1
R1
5
Single leg hip hinge
1
Level: 1
R2
5
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Round 1
March
3
Level: 1
12
Fly Squat
5
Level: 1
12
Exit to plank
5
Level: 2
12
Chain triceps extension reverse grip
2
Level: 1
12
Round 2
March
3
Level: 1
12
Fly Squat
5
Level: 1
12
Exit to plank
5
Level: 2
12
Chain triceps extension reverse grip
2
Level: 1
12
Round 3
March
3
Level: 1
12
Fly Squat
5
Level: 1
12
Exit to plank
5
Level: 2
12
Chain triceps extension reverse grip
2
Level: 1
12
Round 4
March
3
Level: 1
12
Fly Squat
5
Level: 1
12
Exit to plank
5
Level: 2
12
Chain triceps extension reverse grip
2
Level: 1
12
Lower back stretch
1
Level: 1
10 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 1
5
Forward fold
1
Level: 1
10 sec.
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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