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112
Workout

Beautiful buttocks - easy and fast

~54 min.
~648 kcal
Female
⁉️ Comments

"Beautiful buttocks — easy and fast" — this workout contains a series of exercises for working out the gluteus maximus. Pay attention to the exercises "Lunge to the side in balance" and "Split squat" perform these exercises first on one side, then on the other. The "Swimmer's Start" exercise will help to pump the buttocks and thighs, and swinging the leg back will create additional stress on the buttock. Only regular workouts have a positive effect and noticeable visual changes in the body.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Medium pull
1
Level: 1
12
Cossack squat in a bent-over position
1
Level: 2
10
Sumo squat
1
Level: 1
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
Front squats
5
Level: 1
R1
15
Front squats
5
Level: 1
R2
15
Front squats
5
Level: 1
R3
15
Balanced Side Lunge
6
Level: 2
S1
12
Split squat
4
Level: 1
S1
20
Balanced Side Lunge
6
Level: 2
S2
12
Split squat
4
Level: 1
S2
20
Balanced Side Lunge
6
Level: 2
S1
12
Split squat
4
Level: 1
S1
20
Balanced Side Lunge
6
Level: 2
S2
12
Split squat
4
Level: 1
S2
20
Swimmer start (alternating)
5
Level: 1
10
Sumo squats
6
Level: 2
15
Swimmer start (alternating)
5
Level: 1
10
Sumo squats
6
Level: 2
15
Swimmer start (alternating)
5
Level: 1
10
Sumo squats
6
Level: 2
15
Reverse plank hinch
4
Level: 1
S1
8
Reverse plank hinch
4
Level: 1
S2
8
Reverse plank hinch
4
Level: 1
S1
8
Reverse plank hinch
4
Level: 1
S2
8
Reverse plank hinch
4
Level: 1
S1
8
Reverse plank hinch
4
Level: 1
S2
8
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.

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