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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
Neck extension
1
Level: 1
S1
6
Subscription needed
Neck extension
1
Level: 1
S2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
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
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
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed

Comments

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