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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
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Side tilt
1
Level: 1
S1
6
Subscription needed
Side tilt
1
Level: 1
S2
6
Subscription needed
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
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
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

Comments

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