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118
Workout

Buttocks strengthening and volume

~45 min.
~540 kcal
Female
⁉️ Comments

"Buttocks strengthening and volume" — this workout consists of complex exercises that need to be performed as technically as possible. Pay attention to the series of exercises "Burpee" and "Lunge to the side (leg in a sling)" — perform these exercises first on one leg, then on the other. After performing the "Burpee", leave your foot in the strap, turn around and perform the "Lunge". This workout has a plyometric exercise that works the gluteus muscle well and trains explosive strength, which helps increase muscle growth. A powerful selection of exercises will work not only the buttocks, but also many other muscles of your body. 

Warm up
Sumo squat
1
Level: 1
10
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Medium pull
1
Level: 1
12
Butterfly
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Hero pose
1
Level: 2
S1
5
Hero pose
1
Level: 2
S2
5
Main exercises
Back extension
7
Level: 4
S1
10
Back extension
7
Level: 4
S2
10
Back extension
7
Level: 4
S1
10
Back extension
7
Level: 4
S2
10
Burpee
5
Level: 1
S1
8
Side lunge leg in the hinge
5
Level: 2
S2
12
Burpee
5
Level: 1
S1
8
Side lunge leg in the hinge
5
Level: 2
S2
12
Burpee
5
Level: 1
S1
8
Side lunge leg in the hinge
5
Level: 2
S2
12
Burpee
5
Level: 1
S1
8
Side lunge leg in the hinge
5
Level: 2
S2
12
Sumo squats
4
Level: 1
R1
15
Sumo squats
4
Level: 1
R2
15
Sumo squats
4
Level: 1
R3
15
Sumo squats
6
Level: 2
15
Reverse plank leg abduction (alternating)
8
Level: 2
S1
10
Reverse plank leg abduction (alternating)
8
Level: 2
S2
10
Reverse plank leg abduction (alternating)
8
Level: 2
S1
10
Reverse plank leg abduction (alternating)
8
Level: 2
S2
10
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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