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
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

Start training