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112
Workout

Active circular

~45 min.
~540 kcal
Female
⁉️ Comments

"Active circular" Is an intense and effective workout that includes performing various exercises for all muscle groups. The main goal is workouts - improving physical fitness, increasing endurance and burning excess calories. The workout begins with a warm-up to prepare the muscles for physical activity. This is followed by a series of exercises that are performed in a circular manner - each exercise repeated several times in a row without long pauses. This helps enhance the effect of the workout, speed up metabolism and improve physical fitness.

Main exercises
Single leg hip hinge
1
Level: 1
R1
5
Single leg hip hinge
1
Level: 1
R2
5
Back extension
1
Level: 1
10
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Round 1
Butterfly - Squat
5
Level: 1
12
SIde lunge - backward lunge single arm
6
Level: 1
R1
6
SIde lunge - backward lunge single arm
6
Level: 1
R2
6
Exit to plank
5
Level: 2
12
Hip extension
5
Level: 2
10
Round 2
Butterfly - Squat
5
Level: 1
12
SIde lunge - backward lunge single arm
6
Level: 1
R1
6
SIde lunge - backward lunge single arm
6
Level: 1
R2
6
Exit to plank
5
Level: 2
12
Hip extension
5
Level: 2
10
Round 3
Butterfly - Squat
5
Level: 1
12
SIde lunge - backward lunge single arm
6
Level: 1
R1
6
SIde lunge - backward lunge single arm
6
Level: 1
R2
6
Exit to plank
5
Level: 2
12
Hip extension
5
Level: 2
10
Round 4
Butterfly - Squat
5
Level: 1
12
SIde lunge - backward lunge single arm
6
Level: 1
R1
6
SIde lunge - backward lunge single arm
6
Level: 1
R2
6
Exit to plank
5
Level: 2
12
Hip extension
5
Level: 2
10
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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