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120
Workout

Stefania Belmondo

~18 min.
~216 kcal
Female
⁉️ 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
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (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.
Main exercises
Round 1
Quadroped
3
Level: 1
20 sec.
Backward lunge with leg change
6
Level: 4
12
Pull-up with a wide grip
6
Level: 2
6
Archer press
5
Level: 2
10
Butterfly - Squat
7
Level: 2
12
Mountain Climber
7
Level: 2
12
Medium pull - Squat
2
Level: 1
12
Forearm extension in palm rest
4
Level: 1
8
Round 2
Quadroped
3
Level: 1
20 sec.
Backward lunge with leg change
6
Level: 4
12
Pull-up with a wide grip
6
Level: 2
6
Archer press
5
Level: 2
10
Butterfly - Squat
7
Level: 2
12
Mountain Climber
7
Level: 2
12
Medium pull - Squat
2
Level: 1
12
Forearm extension in palm rest
4
Level: 1
8
Round 3
Quadroped
3
Level: 1
20 sec.
Backward lunge with leg change
6
Level: 4
12
Pull-up with a wide grip
6
Level: 2
6
Archer press
5
Level: 2
10
Butterfly - Squat
7
Level: 2
12
Mountain Climber
7
Level: 2
12
Medium pull - Squat
2
Level: 1
12
Forearm extension in palm rest
4
Level: 1
8
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
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.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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