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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
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
T Spine Rotation
1
Level: 1
S1
5
Subscription needed
T Spine Rotation
1
Level: 1
S2
5
Subscription needed
Side tilt
1
Level: 1
S1
6
Subscription needed
Side tilt
1
Level: 1
S2
6
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed
T Stretch
1
Level: 1
8 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
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
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Latissimus stretch
1
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 3
10 sec.
Subscription needed

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