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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
Single leg hip hinge
1
Level: 1
S1
5
Subscription needed
Single leg hip hinge
1
Level: 1
S2
5
Subscription needed
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
Back extension
1
Level: 2
10
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Forward lunge
1
Level: 1
15 sec.
Subscription needed
M Stretch
1
Level: 1
8 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 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
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Dolphin
1
Level: 1
8
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
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

Comments

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