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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
Rotation 2
1
Level: 2
R2
8
Side lunge (alternating)
1
Level: 1
12
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Pull with single arm with rotation and squats
7
Level: 1
S1
10
Pull with single arm with rotation and squats
7
Level: 1
S2
10
Pull with single arm with rotation and squats
7
Level: 1
S1
10
Pull with single arm with rotation and squats
7
Level: 1
S2
10
Pull with single arm with rotation and squats
7
Level: 1
S1
10
Pull with single arm with rotation and squats
7
Level: 1
S2
10
Archer press
3
Level: 1
R1
10
Archer press
3
Level: 1
R2
10
Archer press
3
Level: 1
R3
10
Archer press
3
Level: 1
R4
10
I - Abduction
6
Level: 2
R1
10
I - Abduction
6
Level: 2
R2
10
I - Abduction
6
Level: 2
R3
10
I - Abduction
6
Level: 2
R4
10
I slide (kneeling)
5
Level: 1
S1
12
I slide (kneeling)
5
Level: 1
S2
12
I slide (kneeling)
5
Level: 1
S1
12
I slide (kneeling)
5
Level: 1
S2
12
Back extension
1
Level: 1
10
W extension
1
Level: 1
8
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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