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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
March
1
Level: 1
12
Golf
1
Level: 1
6
March
1
Level: 1
12
Golf
1
Level: 1
6
W pull
1
Level: 1
10
Squats
1
Level: 1
20
Press
1
Level: 1
12
Lower back stretch
1
Level: 1
10 sec.
Dolphin
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
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
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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