English to Russian Other Sports / Fitness / Recreation

walking lunge 4x16 steps
crunches 4x20
warm down stretching
Advanced sportspeople should work the upper body, too:
warm up: gymnastics, 5 minutes cardio
pull-ups or pull down to chest on machine 4x12
military press with barbell 4x12
rowing on pulley 4x12
push ups on the ground 4x10
flies 4x12
triceps dips between benches 4x12
biceps with French bar 4x12
plank on lower arms 4x45 sec
hip lifting on side and lower arms 4x15–15