Round Workout For Fencing With Sergey Bida By Bida Foundation (Beginner)

An excellent and very productive training system by the circle. For the general development of the athletic condition of beginner and intermediate level athletes. Thanks to this workout, you will improve your strength, endurance, speed, and coordination, as well as your core and back muscles.

I recommend doing exactly as much as I do, and resting between sets is best as much as I talk between exercises. But if you feel strong, I recommend taking a break of at least 30 seconds between exercises. Remember that it is better to do more correctly and fewer repetitions than technically incorrect and more repetitions.

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Let’s go!

Timing
00:00 – 03:20 – Intro
03:21 – 05:29 - Coordination jumps
05:30 – 07:01 – Squats
07:02 – 08:57 - Push-ups from the knees
08:58 – 10:25 - Running in place high knees
10:26 – 13:01 - Dynamic lunges
13:02 – 14:57 - Active Plank
14:58 – 16:23 - Jumping up from place
16:24 – 18:15 - Triceps push-ups
18:16 – 20:03 - Long jumps from a deep squat
20:04 – 22:10 - Sit-up
22:11 – 24:04 - shuttle running
24:05 – 25:27 - Half burpees
25:28 – 26:56 - Shuttle run special
26:57 – 28:46 - Side lunges
28:47 – 30:35 – Spiderman
30:36 – 31:26 - Overall results