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64
Workout

Aesthetics of the gluteal muscles

~48 min.
~576 kcal
⁉️ Comments

"Aesthetics of the gluteal muscles" — this circular workout is aimed at working out the gluteal muscles. Pay attention to the exercises "March" and "Squats (wide foot position) (one hand) alternate sides and change hands on the squat in each round. Strong gluteal muscles help maintain proper posture and improve the functioning of the lumbar spine. Follow the technique of performing exercises, feel the work of the gluteal muscles. To increase the load, perform 5 rounds instead of 4.

 

Warm up
March
1
Level: 1
12
Subscription needed
Golf
1
Level: 1
6
Subscription needed
March
1
Level: 1
12
Subscription needed
Golf
1
Level: 1
6
Subscription needed
W pull
1
Level: 1
10
Subscription needed
Squats
1
Level: 1
20
Subscription needed
Press
1
Level: 1
12
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Lower leg extension
1
Level: 1
14 sec.
Subscription needed
Main exercises
Round 1
March
4
Level: 2
S1
12
Subscription needed
Backward lunge single arm
3
Level: 1
S1
12
Subscription needed
Backward lunge single arm
3
Level: 1
S2
12
Subscription needed
Squat single arm (wide foot position)
5
Level: 1
S1
15
Subscription needed
Tilt
1
Level: 1
8
Subscription needed
Round 2
March
4
Level: 2
S2
12
Subscription needed
Backward lunge single arm
3
Level: 1
S1
12
Subscription needed
Backward lunge single arm
3
Level: 1
S2
12
Subscription needed
Squat single arm (wide foot position)
5
Level: 1
S2
15
Subscription needed
Tilt
1
Level: 1
8
Subscription needed
Round 3
March
4
Level: 2
S1
12
Subscription needed
Backward lunge single arm
3
Level: 1
S1
12
Subscription needed
Backward lunge single arm
3
Level: 1
S2
12
Subscription needed
Squat single arm (wide foot position)
5
Level: 1
S1
15
Subscription needed
Tilt
1
Level: 1
8
Subscription needed
Round 4
March
4
Level: 2
S2
12
Subscription needed
Backward lunge single arm
3
Level: 1
S1
12
Subscription needed
Backward lunge single arm
3
Level: 1
S2
12
Subscription needed
Squat single arm (wide foot position)
5
Level: 1
S2
15
Subscription needed
Tilt
1
Level: 1
8
Subscription needed
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Latissimus stretch
1
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 3
10 sec.
Subscription needed

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