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95
Workout

Intensive buttocks work

~44 min.
~528 kcal
⁉️ Comments

"Intensive buttocks work" — this workout consists of three exercises in the first block and one exercise in the second. The exercises "Lunge back with a change of leg", "Pistol with a change of leg" and "Squat with an exit to the toes" will help to work out the gluteal muscles and thigh muscles. Regular workouts improve muscle strength and elasticity, which creates the effect of a toned and beautiful body. Increased muscle mass burns calories more actively, even at rest, which helps reduce the total body fat percentage.

Warm up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
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
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Side tilt
1
Level: 1
S1
6
Subscription needed
Side tilt
1
Level: 1
S2
6
Subscription needed
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Subscription needed
Main exercises
Round 1
Backward lunge with leg change
4
Level: 2
12
Subscription needed
Pistol (with leg alteration)
5
Level: 1
10
Subscription needed
Toe squats
6
Level: 1
20
Subscription needed
Round 2
Backward lunge with leg change
4
Level: 2
12
Subscription needed
Pistol (with leg alteration)
5
Level: 1
10
Subscription needed
Toe squats
6
Level: 1
20
Subscription needed
Round 3
Backward lunge with leg change
4
Level: 2
12
Subscription needed
Pistol (with leg alteration)
5
Level: 1
10
Subscription needed
Toe squats
6
Level: 1
20
Subscription needed
Round 4
Backward lunge with leg change
4
Level: 2
12
Subscription needed
Pistol (with leg alteration)
5
Level: 1
10
Subscription needed
Toe squats
6
Level: 1
20
Subscription needed
Round 5
Backward lunge with leg change
4
Level: 2
12
Subscription needed
Pistol (with leg alteration)
5
Level: 1
10
Subscription needed
Toe squats
6
Level: 1
20
Subscription needed
Hip extension
5
Level: 2
R1
10
Subscription needed
Hip extension
5
Level: 2
R2
10
Subscription needed
Hip extension
5
Level: 2
R3
10
Subscription needed
Hip extension
5
Level: 2
R4
10
Subscription needed
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Latissimus stretch
1
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 3
10 sec.
Subscription needed

Comments

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