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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
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.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
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.
Side lunge stretch
1
Level: 1
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Main exercises
Squats
5
Level: 3
20
Squats (wide feet position)
5
Level: 3
15
Sumo squats
4
Level: 1
15
Squats
5
Level: 3
20
Squats (wide feet position)
5
Level: 3
15
Sumo squats
4
Level: 1
15
Pistol - Side lunge - cross lunge
5
Level: 1
S1
4
Pistol - Side lunge - cross lunge
5
Level: 1
S2
4
Pistol - Side lunge - cross lunge
5
Level: 1
S1
4
Pistol - Side lunge - cross lunge
5
Level: 1
S2
4
Pistol - Side lunge - cross lunge
5
Level: 1
S1
4
Pistol - Side lunge - cross lunge
5
Level: 1
S2
4
Sprint start (alternating)
4
Level: 1
S1
10
Sprint start (alternating)
4
Level: 1
S2
10
Sprint start (alternating)
4
Level: 1
S1
10
Sprint start (alternating)
4
Level: 1
S2
10
Sprint start (alternating)
4
Level: 1
S1
10
Sprint start (alternating)
4
Level: 1
S2
10
Cool down
Massage
1
Level: 1
8
Rotation 1
1
Level: 1
8
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
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.
Forward fold
1
Level: 1
10 sec.

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