Sign In
Menu
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
Embryo
1
Level: 1
10 sec.
Subscription needed
Long Torso Twist Stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
10
Subscription needed
Lunges L
1
Level: 1
6
Subscription needed
Rotation 1
1
Level: 1
8
Subscription needed
Lower leg extension
1
Level: 1
14 sec.
Subscription needed
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
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
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
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
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.
Subscription needed

Comments

Available after payment