Sign In
Menu
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
Golf
1
Level: 1
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Scapular Mobility
1
Level: 1
8
Round 1
Tilted march
8
Level: 3
12
Y-T-I adduction
4
Level: 1
4
Squats with external rotation
6
Level: 1
12
Press - L Adduction
4
Level: 1
6
Bar muscle up
5
Level: 1
10
Round 2
Tilted march
8
Level: 3
12
Y-T-I adduction
4
Level: 1
4
Squats with external rotation
6
Level: 1
12
Press - L Adduction
4
Level: 1
6
Bar muscle up
5
Level: 1
10
Round 3
Tilted march
8
Level: 3
12
Y-T-I adduction
4
Level: 1
4
Squats with external rotation
6
Level: 1
12
Press - L Adduction
4
Level: 1
6
Bar muscle up
5
Level: 1
10
Round 4
Tilted march
8
Level: 3
12
Y-T-I adduction
4
Level: 1
4
Squats with external rotation
6
Level: 1
12
Press - L Adduction
4
Level: 1
6
Bar muscle up
5
Level: 1
10
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

Comments

Start training