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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
Hero pose
1
Level: 1
S1
15 sec.
Subscription needed
Hero pose
1
Level: 1
S2
15 sec.
Subscription needed
Embryo
1
Level: 1
10 sec.
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Cossack squat
1
Level: 1
10
Subscription needed
Biceps stretch
1
Level: 1
8 sec.
Forward lunge
1
Level: 1
15 sec.
Subscription needed
Rotation 2
1
Level: 2
8
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
Cossack squat in a bent-over position
1
Level: 1
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed

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