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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
Hammock - Dolphin
1
Level: 2
5
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Toe squats
1
Level: 1
20
High pull
1
Level: 1
12
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 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
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
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.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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