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152
Workout

The shape and strength of the gluteal muscles

~1 h. 6 min.
~792 kcal
⁉️ Comments

"Shape and strength of the gluteal muscles" — this circular workout contains 5 exercises, two of which are quite simple but effective. Pay attention to the exercise "Squats (wide foot position) (one hand)" alternate hands in each round. During the Lunge exercise, you can focus on the movement technique, feel the muscles tense, try to fix the position at the peak point and feel the burning sensation in the muscle. This workout is aimed at pumping up and giving elasticity to the buttocks, making them more beautiful and toned. 

Warm up
Widmill
1
Level: 1
S1
10 sec.
Subscription needed
Widmill
1
Level: 1
S2
10 sec.
Subscription needed
Golf
1
Level: 2
6
Subscription needed
Side lunge (alternating)
1
Level: 2
12
Subscription needed
Butterfly
1
Level: 1
10
Subscription needed
Exit to the plank on the forearms
1
Level: 1
12
Subscription needed
Side lunge stretch
1
Level: 1
S1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
S2
15 sec.
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Main exercises
Round 1
Squat single arm (wide foot position)
7
Level: 3
S1
15
Subscription needed
Lunge
4
Level: 3
S1
12
Subscription needed
Lunge
4
Level: 3
S2
12
Subscription needed
Pistol
6
Level: 2
S1
10
Pistol
6
Level: 2
S2
10
Sprint start (alternating)
6
Level: 2
10
Subscription needed
Hip extension
5
Level: 2
10
Subscription needed
Round 2
Squat single arm (wide foot position)
7
Level: 3
S2
15
Subscription needed
Lunge
4
Level: 3
S1
12
Subscription needed
Lunge
4
Level: 3
S2
12
Subscription needed
Pistol
6
Level: 2
S1
10
Pistol
6
Level: 2
S2
10
Sprint start (alternating)
6
Level: 2
10
Subscription needed
Hip extension
5
Level: 2
10
Subscription needed
Round 3
Squat single arm (wide foot position)
7
Level: 3
S1
15
Subscription needed
Lunge
4
Level: 3
S1
12
Subscription needed
Lunge
4
Level: 3
S2
12
Subscription needed
Pistol
6
Level: 2
S1
10
Pistol
6
Level: 2
S2
10
Sprint start (alternating)
6
Level: 2
10
Subscription needed
Hip extension
5
Level: 2
10
Subscription needed
Round 4
Squat single arm (wide foot position)
7
Level: 3
S2
15
Subscription needed
Lunge
4
Level: 3
S1
12
Subscription needed
Lunge
4
Level: 3
S2
12
Subscription needed
Pistol
6
Level: 2
S1
10
Pistol
6
Level: 2
S2
10
Sprint start (alternating)
6
Level: 2
10
Subscription needed
Hip extension
5
Level: 2
10
Subscription needed
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed

Comments

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