izračunaj duljinu sesije pod pretpostavkom da svaka vježba traje 45 sekundi: Session 34: Total body

Workouts targets/benefits/intro:

Welcome! In this total body calisthenics class, we're targeting all major muscle groups to provide you with a comprehensive and effective workout. The warm-up is designed to increase your heart rate and activate your muscles, ensuring they are ready for the exercises ahead. Throughout the session, we'll engage key muscle groups including the legs, glutes, core, chest, back, and arms with exercises like skater jumps, kneeling push-ups, push-up pulses, straight leg crunches, and fire hydrants. By incorporating these exercises, you'll build strength, endurance, and muscle definition across your entire body, improving your overall functional fitness and athletic performance. As we transition to the cooldown, focusing on stretches like the standing pancake and sleepers stretch, you'll promote flexibility and help prevent muscle soreness and stiffness. This class offers a well-rounded approach to total body training suitable for all fitness levels, leaving you feeling invigorated, accomplished, and ready to take on the day. Welcome to your journey to a stronger, healthier you!

WARM UP: 2 ROUNDS

Set of 4 exercises in succession without a break, 2 rounds:

Standing cross toe touches

No. of repetitions: 20x
Rewards: 4
Calories: 9

Standing cross toe touches primarily target the muscles of the core, including the obliques, rectus abdominis and hip flexors. This exercise helps improve core strength, stability and flexibility. By reaching across the body to touch the opposite toe while standing, it engages the oblique muscles on the sides of the abdomen and the rectus abdominis in the front. 

Cuban rotations with skips

No. of repetitions: 12x
Rewards: 4
Calories: 11

Cuban rotations with skips primarily target the muscles of the shoulders, upper back and core. This exercise helps improve shoulder mobility, upper body strength and stability. By incorporating a skipping motion along with the rotational movement of the arms, it engages the deltoids, rotator cuff muscles and the muscles of the upper back. Additionally, the core muscles work to stabilize the torso during the rotational and skipping motions, contributing to overall core strength and stability. Cuban rotations with skips are an effective way to enhance shoulder mobility, upper body strength and cardiovascular fitness.

Chest opener with butt kicks 

No. of repetitions: 20x
Rewards: 4
Calories: 9.3

Chest opener with butt kicks primarily targets the muscles of the chest, shoulders and lower body, including the quadriceps and hamstrings. This exercise helps improve upper body flexibility, shoulder mobility and lower body strength. By combining the chest opener movement, which involves extending the arms behind the body to open the chest and stretch the shoulders, with butt kicks, which engage the lower body muscles through quick, alternating kicks towards the buttocks, it provides a full-body stretch and dynamic warm-up.

Standing T rotations

No. of repetitions: 12x
Rewards: 4
Calories: 7

Standing T rotations primarily target the muscles of the core, including the obliques, rectus abdominis and transverse abdominis, while also engaging the muscles of the shoulders and back. This exercise helps improve rotational stability and strength in the core, enhancing spinal mobility and posture. By rotating the torso while keeping the hips stable, it promotes balance and coordination. Standing T rotations are an effective way to strengthen the muscles responsible for twisting motions and can aid in reducing the risk of lower back pain by promoting spinal flexibility and stability.

Break: ‘30

ACTIVATION – TOTAL BODY WORKOUT:

Set of 4 exercises in succession, 2 rounds, ’15 break between rounds:

Skater jumps

No. of repetitions: 20x
Rewards: 12
Calories: 13

Skater jumps primarily target the muscles of the lower body, including the quadriceps, hamstrings, glutes and calves. This exercise helps to strengthen and tone these muscles, promoting better lower body strength and power. Additionally, skater jumps engage the muscles of the core for stability and balance. By performing lateral jumping movements, this exercise also enhances cardiovascular fitness, agility and coordination.

Push up pulses

No. of repetitions: 20x
Rewards: 12
Calories: 11

Push-up pulses primarily target the chest, shoulders and triceps muscles. This exercise helps to strengthen and tone the upper body, particularly the muscles involved in pushing movements. Push-up pulses also engage the core muscles for stability and balance, enhancing overall core strength. Incorporating push-up pulses into a workout routine can help improve upper body endurance, muscle definition and functional strength.

Straight leg crunches

No. of repetitions: 25x
Rewards: 12
Calories: 10

Straight leg crunches effectively engage the rectus abdominis, the muscle responsible for flexing the spine, aiding in muscle development and strength in this area. Regularly performing straight leg crunches can help strengthen and tone the abdominal muscles, leading to improved muscle definition and a more sculpted appearance.

Fire hydrant

No. of repetitions: 20x
Rewards: 12
Calories: 9

Fire hydrant primarily targets the gluteus medius and gluteus minimus muscles. This exercise helps to strengthen and tone these muscles, promoting better hip stability and pelvic alignment. Additionally, fire hydrants engage the core muscles for stability and balance. By performing hip abduction movements while on all fours, this exercise also enhances hip mobility and flexibility.

Break: ‘30

COOL DOWN/STRETCHING

Set of 4 exercises in succession without a break, 1 round, 10-12 breaths each exercise or 10-12 repetitions:

Standing pancake

Rewards: 4
Calories: 7

Standing pancake primarily targets the muscles of the hamstrings, lower back and hips. This exercise helps improve hamstring flexibility, lower back mobility and hip mobility. By bending forward from the hips while keeping the legs straight, it stretches the muscles and tendons of the hamstrings and lower back. Additionally, standing pancake can aid in reducing tension and discomfort in the lower back and hips. 
Hold for 10-12 breaths each exercise or 10-12 repetitions

Elephant walks

Rewards: 4
Calories: 9

Elephant walks primarily target the muscles of the shoulders, arms, core and legs. This exercise helps improve overall strength, endurance and stability. By walking on the hands and feet with the hips raised, it engages the muscles of the shoulders, arms and core for stabilization, while also activating the muscles of the legs and glutes for locomotion. Additionally, elephant walks can aid in enhancing coordination and balance. 
Hold for 10-12 breaths each exercise or 10-12 repetitions

Sleeper’s stretch (Right)

Rewards: 4
Calories: 5

Sleeper stretch primarily targets the muscles of the shoulders and rotator cuff. This exercise helps improve shoulder mobility, flexibility and range of motion. By stretching the muscles and tendons of the shoulder joint, it can alleviate tension and discomfort, reduce the risk of injury and improve overall shoulder health. Sleeper stretch is particularly beneficial for individuals experiencing tightness or stiffness in the shoulders due to activities such as repetitive overhead movements or poor posture.
 Hold for 10-12 breaths each exercise or 10-12 repetitions

Sleeper’s stretch (Left)

Rewards: 4
Calories: 5

The Sleeper's stretch, especially on the left side, is beneficial for improving shoulder flexibility and mobility. It primarily targets the posterior capsule of the shoulder, helping to alleviate tightness and discomfort. This stretch is particularly useful for athletes or individuals who engage in repetitive overhead activities, as it helps prevent injuries related to shoulder impingement. Regular practice can also enhance range of motion and contribute to better overall shoulder health.
Hold for 10-12 breaths each exercise or 10-12 repetitions

Summary
Total Rewards: 80
Total Calories: 105.3