Один фокус. Одна вправа за раз.
Останні 10 секунд підготовки — приглушений перегляд наступної вправи. Звукові сигнали: останні 5 секунд підготовки й відпочинку, 10 секунд до середини та до завершення вправи.
The video shows a man performing a full body mobility routine on a mat in a gym. The sequence includes various yoga-like poses such as cobra, downward dog, and plank, with on-screen text indicating the exercises and a 60-second duration for each. The man transitions through the poses in a structured flow.
A man performs a 90/90 stretch on a mat in a gym. The sequence shows him transitioning between different variations of the stretch, including a seated position with one leg bent at 90 degrees and the other extended, and a side-lying position. The on-screen text indicates the exercise is a 90/90 stretch held for 60 seconds.
A man performs the Ankle Rocks exercise in a gym setting. He is in a deep squat position, repeatedly rocking his body forward and backward on the balls of his feet. The on-screen text labels the exercise as '3) Ankle Rocks' and indicates a duration of '60 sec'.
A man performs alternating lunges on a mat in a gym setting. The sequence shows him stepping forward into a lunge with one leg, then returning to a standing position before repeating the movement with the other leg. The on-screen text labels the exercise as '4) Alternating Lunge' and indicates a duration of '60 sec'.
A man is shown performing Childs Pose on a yoga mat in a gym setting. The sequence of images captures the static hold of the pose, with the man resting on his forearms and knees. The on-screen text labels the exercise as '5) Childs Pose' and indicates a duration of 'Time: 60 sec'.
A man is performing a foot stretch exercise while kneeling on a mat. The sequence shows him in a consistent kneeling position, with his hands on his hips, holding the stretch. The on-screen text indicates this is a 60-second stretch targeting the foot and calf muscles.
A man performs a series of dynamic stretches on a mat in a gym setting. The sequence, labeled 'World's Greatest Stretch', involves a lunge position with arm movements, including reaching overhead and twisting the torso. The on-screen text indicates the exercise should be held for 30 seconds per side.
A man performs a series of arm circles on a mat in a gym. The exercise, labeled '8) Around The World', involves lying on the stomach and moving the arms in a circular motion. The on-screen text indicates the exercise duration is 60 seconds.
A man performs a series of 90/90 Leans on a mat in a gym setting. The sequence shows him transitioning between a seated position and leaning forward onto his hands, with the exercise name and duration displayed in the lower-left corner of each frame. The man is wearing a black t-shirt and shorts.
A man is performing a side reach stretch while kneeling on a mat. The sequence shows him raising one arm overhead and leaning his torso to the opposite side. The on-screen text labels the exercise as '10) Side Reach' and indicates a duration of '30 sec e/s'.