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Workouts / From Zero to Hero
105
Workout

Margarita Mamun

~37 min.
~444 kcal
⁉️ Comments

Margarita Mamun (born 1 November 1995 in Moscow, Russia) is a Russian individual rhythmic gymnast, Olympic champion, seven-time world champion, four-time European champion and a winner of multiple Grand-Prix championships and World Cups.

Interesting Fact

Intense competition amongst the gymnasts makes no room for error. One cannot afford to lose in this sport. Recalling her past setbacks, Mamun reveals: "I knew what it was like to be at the very bottom. When you are on your way to the World Championship and everyone expects the best from you, and you end up letting them and yourself down..." The most important of all was her trainer's support and belief in her capabilities, Margarita remarked. Amina Zaripova was the coach that supported Mamun through tough times. Despite all the dificulties, she never replaced Margarita with a better alternative, on the contrary, she assisted her development towards achieving outstanding results.

Quote

Personal ambition is first and foremost about getting over yourself.

Warm up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
Rotation with load
4
Level: 1
S1
10
Rotation with load
4
Level: 1
S2
10
Rotation with load
4
Level: 1
S1
10
Rotation with load
4
Level: 1
S2
10
Low pull (one hand)
3
Level: 1
S1
8
Low pull (one hand)
3
Level: 1
S2
8
Low pull (one hand)
3
Level: 1
S1
8
Low pull (one hand)
3
Level: 1
S2
8
Low pull (one hand)
3
Level: 1
S1
8
Low pull (one hand)
3
Level: 1
S2
8
Archer press
3
Level: 1
R1
10
Archer press
3
Level: 1
R2
10
Archer press
3
Level: 1
R3
10
Pistol
5
Level: 1
S1
10
Pistol
5
Level: 1
S2
10
Pistol
5
Level: 1
S1
10
Pistol
5
Level: 1
S2
10
Pistol
5
Level: 1
S1
10
Pistol
5
Level: 1
S2
10
Forearm extension (single arm)
3
Level: 1
S1
8
Forearm extension (single arm)
3
Level: 1
S2
8
Forearm extension (single arm)
3
Level: 1
S1
8
Forearm extension (single arm)
3
Level: 1
S2
8
Forearm flexion with single arm
5
Level: 1
S1
12
Forearm flexion with single arm
5
Level: 1
S2
12
Forearm flexion with single arm
5
Level: 1
S1
12
Forearm flexion with single arm
5
Level: 1
S2
12
Cool down
Massage
1
Level: 1
8
Rotation 1
1
Level: 1
8
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
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.
Forward fold
1
Level: 1
10 sec.

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