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112
Workout

Your 5 functional exercises

~45 min.
~540 kcal
Female
⁉️ Comments

"Your 5 functional exercises" is an intensive and effective program, consisting of five different exercises designed to develop functional strength, flexibility, coordination and endurance. Do all five exercises in turn in for 20 minutes with short rest intervals."

Main exercises
Sumo squat
1
Level: 2
10
Subscription needed
Golf
1
Level: 1
6
Subscription needed
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Scapular Mobility
1
Level: 1
8
Subscription needed
Round 1
Tilted march
8
Level: 3
12
Subscription needed
Y-T-I adduction
4
Level: 1
4
Subscription needed
Squats with external rotation
6
Level: 1
12
Subscription needed
Press - L Adduction
4
Level: 1
6
Subscription needed
Bar muscle up
5
Level: 1
10
Round 2
Tilted march
8
Level: 3
12
Subscription needed
Y-T-I adduction
4
Level: 1
4
Subscription needed
Squats with external rotation
6
Level: 1
12
Subscription needed
Press - L Adduction
4
Level: 1
6
Subscription needed
Bar muscle up
5
Level: 1
10
Round 3
Tilted march
8
Level: 3
12
Subscription needed
Y-T-I adduction
4
Level: 1
4
Subscription needed
Squats with external rotation
6
Level: 1
12
Subscription needed
Press - L Adduction
4
Level: 1
6
Subscription needed
Bar muscle up
5
Level: 1
10
Round 4
Tilted march
8
Level: 3
12
Subscription needed
Y-T-I adduction
4
Level: 1
4
Subscription needed
Squats with external rotation
6
Level: 1
12
Subscription needed
Press - L Adduction
4
Level: 1
6
Subscription needed
Bar muscle up
5
Level: 1
10
Cool down
Forward lunge
1
Level: 1
15 sec.
Subscription needed
M Stretch
1
Level: 1
8 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
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

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