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105
Workout

Stay on your toes

~40 min.
~480 kcal
Female
⁉️ Comments

"Stay on your toes" Is a dynamic activity aimed at strengthening and development of muscle tone. During the training, various exercises will be used, which help activate muscles throughout the body and improve coordination of movements."

Main exercises
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 2
10
Rotation 2
1
Level: 2
8
Swimmer start (alternating)
5
Level: 1
R1
10
Swimmer start (alternating)
5
Level: 1
R2
10
Swimmer start (alternating)
5
Level: 1
R3
10
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Back extension
5
Level: 3
R3
10
Squat - Y abduction
6
Level: 1
R1
12
Squat - Y abduction
6
Level: 1
R2
12
Squat - Y abduction
6
Level: 1
R3
12
Hip drop
5
Level: 5
S1
10
Hip drop
5
Level: 5
S2
10
Hip drop
5
Level: 5
S1
10
Hip drop
5
Level: 5
S2
10
Hip drop
5
Level: 5
S1
10
Hip drop
5
Level: 5
S2
10
Spider-Man
4
Level: 1
R1
10
Spider-Man
4
Level: 1
R2
10
Spider-Man
4
Level: 1
R3
10
Hip and lower leg flexion (alternating)
4
Level: 2
R1
8
Hip and lower leg flexion (alternating)
4
Level: 2
R2
8
Hip and lower leg flexion (alternating)
4
Level: 2
R3
8
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.

Comments

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