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82
Workout

Gluteal muscle tone

~42 min.
~504 kcal
⁉️ Comments

"Gluteal muscle tone" — this workout consists of five exercises that are aimed at working out the buttocks. The first three squat exercises with a gradual increase in the range of motion will help warm up the muscles of the legs and buttocks well. "Pistol-lunge to the side-cross lunge" will work each buttock separately, exerting maximum stress on the muscle. Such workouts promote the development of muscle mass and bulkiness of the buttocks, making them more expressive.

Warm up
Hero pose
1
Level: 1
S1
15 sec.
Subscription needed
Hero pose
1
Level: 1
S2
15 sec.
Subscription needed
Embryo
1
Level: 1
10 sec.
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Cossack squat
1
Level: 1
10
Subscription needed
Biceps stretch
1
Level: 1
8 sec.
Forward lunge
1
Level: 1
15 sec.
Subscription needed
Rotation 2
1
Level: 2
8
Subscription needed
Main exercises
Squats
5
Level: 3
20
Subscription needed
Squats (wide feet position)
5
Level: 3
15
Subscription needed
Sumo squats
4
Level: 1
15
Subscription needed
Squats
5
Level: 3
20
Subscription needed
Squats (wide feet position)
5
Level: 3
15
Subscription needed
Sumo squats
4
Level: 1
15
Subscription needed
Pistol - Side lunge - cross lunge
5
Level: 1
S1
4
Subscription needed
Pistol - Side lunge - cross lunge
5
Level: 1
S2
4
Subscription needed
Pistol - Side lunge - cross lunge
5
Level: 1
S1
4
Subscription needed
Pistol - Side lunge - cross lunge
5
Level: 1
S2
4
Subscription needed
Pistol - Side lunge - cross lunge
5
Level: 1
S1
4
Subscription needed
Pistol - Side lunge - cross lunge
5
Level: 1
S2
4
Subscription needed
Sprint start (alternating)
4
Level: 1
S1
10
Subscription needed
Sprint start (alternating)
4
Level: 1
S2
10
Subscription needed
Sprint start (alternating)
4
Level: 1
S1
10
Subscription needed
Sprint start (alternating)
4
Level: 1
S2
10
Subscription needed
Sprint start (alternating)
4
Level: 1
S1
10
Subscription needed
Sprint start (alternating)
4
Level: 1
S2
10
Subscription needed
Cool down
Massage
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Massage
1
Level: 1
8
Subscription needed
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

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