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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
Rotation 2
1
Level: 2
8
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Squats (wide feet position)
1
Level: 1
15
Subscription needed
Rotation 2
1
Level: 2
8
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Squats (wide feet position)
1
Level: 1
15
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
S1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
S2
15 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
Forward lunge
1
Level: 1
15 sec.
Subscription needed
M Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

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