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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
Lower back stretch with rotation
1
Level: 1
15 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Forward fold
1
Level: 1
10 sec.
T Stretch
1
Level: 1
8 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Main exercises
Round 1
Backward lunge with leg change
4
Level: 2
12
Pistol (with leg alteration)
5
Level: 1
10
Toe squats
6
Level: 1
20
Round 2
Backward lunge with leg change
4
Level: 2
12
Pistol (with leg alteration)
5
Level: 1
10
Toe squats
6
Level: 1
20
Round 3
Backward lunge with leg change
4
Level: 2
12
Pistol (with leg alteration)
5
Level: 1
10
Toe squats
6
Level: 1
20
Round 4
Backward lunge with leg change
4
Level: 2
12
Pistol (with leg alteration)
5
Level: 1
10
Toe squats
6
Level: 1
20
Round 5
Backward lunge with leg change
4
Level: 2
12
Pistol (with leg alteration)
5
Level: 1
10
Toe squats
6
Level: 1
20
Hip extension
5
Level: 2
R1
10
Hip extension
5
Level: 2
R2
10
Hip extension
5
Level: 2
R3
10
Hip extension
5
Level: 2
R4
10
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

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