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120
Workout

Stefania Belmondo

~18 min.
~216 kcal
⁉️ Comments

Stefania Belmondo (born 13 January 1969 in Vinadio, Cuneo) is an Italian cross-country skier. She competed at five Olympic Games, winning 10 medals, 2 of which were gold. She is the most decorated Italian skier.

Interesting Fact

At the 1993 FIS Nordic World Ski Championships, she won two gold medals and a silver medal, before an injury to her right hallux required a surgery. As a result, the toe becomes practically immobile, completely losing sensitivity during winter seasons. Her physician strongly advises her to take a break from skiing, yet she continues to train, but her performance is not what it used to be. Stefania does not give up and sets a goal to become the World Champion once again. Intensified training, daily rise at 5 am for a morning jog, followed by a mountain biking, rollerskis and a diet. Stefi's hard work does not go unnotices and she becomes the World Champion for the second time, later taking gold at the Olympics in Salt Lake City.

Quote

The best victories, the greatest enjoyment and the moments of genuine happiness are the ones that we dedicated the most time, energy and strength to, the ones we gave all of ourselves to.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
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Single leg hip hinge
1
Level: 1
S2
5
Subscription needed
Lunges L
1
Level: 1
R1
6
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Lunges L
1
Level: 1
R2
6
Subscription needed
Back extension
1
Level: 2
10
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Sumo squat
1
Level: 2
10
Subscription needed
Forward lunge
1
Level: 1
15 sec.
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M Stretch
1
Level: 1
8 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Round 1
Quadroped
3
Level: 1
20 sec.
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Backward lunge with leg change
6
Level: 4
12
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Pull-up with a wide grip
6
Level: 2
6
Subscription needed
Archer press
5
Level: 2
10
Subscription needed
Butterfly - Squat
7
Level: 2
12
Subscription needed
Mountain Climber
7
Level: 2
12
Subscription needed
Medium pull - Squat
2
Level: 1
12
Subscription needed
Forearm extension in palm rest
4
Level: 1
8
Subscription needed
Round 2
Quadroped
3
Level: 1
20 sec.
Subscription needed
Backward lunge with leg change
6
Level: 4
12
Subscription needed
Pull-up with a wide grip
6
Level: 2
6
Subscription needed
Archer press
5
Level: 2
10
Subscription needed
Butterfly - Squat
7
Level: 2
12
Subscription needed
Mountain Climber
7
Level: 2
12
Subscription needed
Medium pull - Squat
2
Level: 1
12
Subscription needed
Forearm extension in palm rest
4
Level: 1
8
Subscription needed
Round 3
Quadroped
3
Level: 1
20 sec.
Subscription needed
Backward lunge with leg change
6
Level: 4
12
Subscription needed
Pull-up with a wide grip
6
Level: 2
6
Subscription needed
Archer press
5
Level: 2
10
Subscription needed
Butterfly - Squat
7
Level: 2
12
Subscription needed
Mountain Climber
7
Level: 2
12
Subscription needed
Medium pull - Squat
2
Level: 1
12
Subscription needed
Forearm extension in palm rest
4
Level: 1
8
Subscription needed
Cool down
Massage
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Massage
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
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Side tilt
1
Level: 1
R2
6
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
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Side lunge stretch
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

Comments

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