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108
Workout

Day 15. A set of exercises for the whole body

~50 min.
~600 kcal
Female
⁉️ Comments

"A set of exercises for the whole body" Is an intense workout that covers all groups muscles and helps build a strong, strong body. The training begins with a warm-up, to prepare the muscles for the load. This is followed by a series of exercises including exercises for the abs, back muscles, arms, legs and chest. Each exercise is performed according to approaches. This workout will help speed up your metabolism, improve muscle strength and burn extra calories.

Main exercises
Squats
4
Level: 2
20
Rotation 2
1
Level: 2
R1
8
Subscription needed
Rotation 2
1
Level: 2
R2
8
Subscription needed
Side lunge (alternating)
1
Level: 1
12
Subscription needed
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
Pull with single arm with rotation and squats
7
Level: 1
S1
10
Subscription needed
Pull with single arm with rotation and squats
7
Level: 1
S2
10
Subscription needed
Pull with single arm with rotation and squats
7
Level: 1
S1
10
Subscription needed
Pull with single arm with rotation and squats
7
Level: 1
S2
10
Subscription needed
Pull with single arm with rotation and squats
7
Level: 1
S1
10
Subscription needed
Pull with single arm with rotation and squats
7
Level: 1
S2
10
Subscription needed
Archer press
3
Level: 1
R1
10
Subscription needed
Archer press
3
Level: 1
R2
10
Subscription needed
Archer press
3
Level: 1
R3
10
Subscription needed
Archer press
3
Level: 1
R4
10
Subscription needed
I - Abduction
6
Level: 2
R1
10
Subscription needed
I - Abduction
6
Level: 2
R2
10
Subscription needed
I - Abduction
6
Level: 2
R3
10
Subscription needed
I - Abduction
6
Level: 2
R4
10
Subscription needed
I slide (kneeling)
5
Level: 1
S1
12
Subscription needed
I slide (kneeling)
5
Level: 1
S2
12
Subscription needed
I slide (kneeling)
5
Level: 1
S1
12
Subscription needed
I slide (kneeling)
5
Level: 1
S2
12
Subscription needed
Back extension
1
Level: 1
10
Subscription needed
W extension
1
Level: 1
8
Cool down
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

Comments

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