Sign In
Menu
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
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Squats (wide feet position)
1
Level: 1
15
Exit to plank
1
Level: 1
12
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 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
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.

Comments

Start training