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136
Workout

Alina Kabaeva

~17 min.
~204 kcal
⁉️ Comments

Alina Maratovna Kabaeva (born 12 May 1983 in Tashkent) is a Russian rhythmic gymnast. She is a two-time undisputed World Champion, five-time undisputed European champion and an Olympic champion.

Interesting Fact

At 11 years of age, Kabaeva moved to Moscow, where her mother took her to the Russian head coach, Irina Viner, in order to fully develop her athletic potential. The trainer, however, was cautious of Kabaeva's late age and unfitting physique. She accepted her into the Russian Olympic team on account of certain conditions, which she had to fulfill in her competitions. She had to exert her best effort to get in shape. When she was only 15 years old, Kabaeva became the European champion. She confirmed the champion title numerous times, both in individual and team competitions. Kabaeva took her first gold at the 1999 European Championship in Osaka and became the Olympic champion in 2004, at the Athens Olympics.

Quote

Sport has conditioned me to be stronger.

Warm up
Widmill
1
Level: 1
S1
10 sec.
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Widmill
1
Level: 1
S2
10 sec.
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Golf
1
Level: 2
6
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Side lunge (alternating)
1
Level: 2
12
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Butterfly
1
Level: 1
10
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Exit to the plank on the forearms
1
Level: 1
12
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Side lunge stretch
1
Level: 1
S1
15 sec.
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Side lunge stretch
1
Level: 1
S2
15 sec.
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Short extension
1
Level: 1
8
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Sumo squat
1
Level: 2
10
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Main exercises
Rotation with load
8
Level: 3
S1
10
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Rotation with load
8
Level: 3
S2
10
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Rotation with load
8
Level: 3
S1
10
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Rotation with load
8
Level: 3
S2
10
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Low pull (one hand)
4
Level: 2
S1
8
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Low pull (one hand)
4
Level: 2
S2
8
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Low pull (one hand)
4
Level: 2
S1
8
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Low pull (one hand)
4
Level: 2
S2
8
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Chest press single arm
4
Level: 1
S1
10
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Chest press single arm
4
Level: 1
S2
10
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Chest press single arm
4
Level: 1
S1
10
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Chest press single arm
4
Level: 1
S2
10
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Pistol
7
Level: 3
S1
10
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Pistol
7
Level: 3
S2
10
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Pistol
7
Level: 3
S1
10
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Pistol
7
Level: 3
S2
10
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Forearm extension (single arm)
5
Level: 2
S1
8
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Forearm extension (single arm)
5
Level: 2
S2
8
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Forearm extension (single arm)
5
Level: 2
S1
8
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Forearm extension (single arm)
5
Level: 2
S2
8
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Forearm flexion with single arm
6
Level: 2
S1
12
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Forearm flexion with single arm
6
Level: 2
S2
12
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Forearm flexion with single arm
6
Level: 2
S1
12
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Forearm flexion with single arm
6
Level: 2
S2
12
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Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
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T Spine Rotation
1
Level: 1
R2
5
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Latissimus stretch
1
Level: 1
R1
15 sec.
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Latissimus stretch
1
Level: 1
R2
15 sec.
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Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
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Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
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Sumo squat
1
Level: 2
10
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Forward fold
1
Level: 3
10 sec.
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