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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
Lower back stretch with rotation
1
Level: 1
15 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Forward fold
1
Level: 1
10 sec.
T Stretch
1
Level: 1
8 sec.
Cossack squat in a bent-over position
1
Level: 1
10
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
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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