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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
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Main exercises
Round 1
March
4
Level: 2
S1
12
Backward lunge single arm
3
Level: 1
S1
12
Backward lunge single arm
3
Level: 1
S2
12
Squat single arm (wide foot position)
5
Level: 1
S1
15
Tilt
1
Level: 1
8
Round 2
March
4
Level: 2
S2
12
Backward lunge single arm
3
Level: 1
S1
12
Backward lunge single arm
3
Level: 1
S2
12
Squat single arm (wide foot position)
5
Level: 1
S2
15
Tilt
1
Level: 1
8
Round 3
March
4
Level: 2
S1
12
Backward lunge single arm
3
Level: 1
S1
12
Backward lunge single arm
3
Level: 1
S2
12
Squat single arm (wide foot position)
5
Level: 1
S1
15
Tilt
1
Level: 1
8
Round 4
March
4
Level: 2
S2
12
Backward lunge single arm
3
Level: 1
S1
12
Backward lunge single arm
3
Level: 1
S2
12
Squat single arm (wide foot position)
5
Level: 1
S2
15
Tilt
1
Level: 1
8
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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