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150
Workout

Michael Phelps II

~17 min.
~204 kcal
⁉️ Comments

Michael Fred Phelps II (born 30 June 1985 in Baltimore) is an American competitive swimmer, 23-time Olympic champion, 26-time World Champion and a multiple world record holder.

Interesting Fact

Phelps once heard the swimmer Ian Thorpe say that no one could ever win in eight individual events at a single Olympics. As Michael later confessed, that challenge became his only goal. At the 2008 Beijing Games, Phelps won eight gold medals, one for every event he participated in.

Quote

The recipe for a healthy life always includes sport.

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
Saw
7
Level: 2
R1
10
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Saw
7
Level: 2
R2
10
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Saw
7
Level: 2
R3
10
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Reverse plank leg abduction (alternating)
7
Level: 1
R1
10
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Reverse plank leg abduction (alternating)
7
Level: 1
R2
10
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Reverse plank leg abduction (alternating)
7
Level: 1
R3
10
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Swimmer start (alternating)
7
Level: 2
R1
10
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Swimmer start (alternating)
7
Level: 2
R2
10
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Swimmer start (alternating)
7
Level: 2
R3
10
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Parallel grip pull-ups
7
Level: 3
R1
10
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Parallel grip pull-ups
7
Level: 3
R2
10
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Parallel grip pull-ups
7
Level: 3
R3
10
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Pushup on the hands in standing
4
Level: 1
R1
6
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Pushup on the hands in standing
4
Level: 1
R2
6
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Pushup on the hands in standing
4
Level: 1
R3
6
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T - Abduction
5
Level: 2
R1
10
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T - Abduction
5
Level: 2
R2
10
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T - Abduction
5
Level: 2
R3
10
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Hinge press (bars)
5
Level: 2
R1
10
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Hinge press (bars)
5
Level: 2
R2
10
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Hinge press (bars)
5
Level: 2
R3
10
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Cross forearm flexion
8
Level: 3
R1
12
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Cross forearm flexion
8
Level: 3
R2
12
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Cross forearm flexion
8
Level: 3
R3
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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Comments

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