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Workout

Cardio + stretching

~45 min.
~540 kcal
Female
⁉️ Comments

"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. This will help warm up the muscles, improve blood circulation and prepare the heart to a more intense load. 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
Lunges L
1
Level: 1
S1
6
Lunges L
1
Level: 1
S2
6
Round 1
Tilted march
6
Level: 2
12
Tilted march
8
Level: 3
12
Squat - I abduction
8
Level: 2
12
High pull
2
Level: 2
12
Round 2
Tilted march
6
Level: 2
12
Tilted march
8
Level: 3
12
Squat - I abduction
8
Level: 2
12
High pull
2
Level: 2
12
Round 3
Tilted march
6
Level: 2
12
Tilted march
8
Level: 3
12
Squat - I abduction
8
Level: 2
12
High pull
2
Level: 2
12
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Lower back stretch
1
Level: 1
10 sec.
Lower leg extension
1
Level: 1
S1
14 sec.
Lower leg extension
1
Level: 1
S2
14 sec.
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Forward fold
1
Level: 1
10 sec.
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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