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116
Workout

High-quality study

~48 min.
~576 kcal
⁉️ Comments

"Quality training" — this workout consists of six exercises, such as "Squat", "Frontal squat", "Swimmer's start", "Back lunge with leg change", "Hinch in the reverse plank". Such a study of the body will help to get rid of flabbiness in the body, form a rounded and beautiful gluteal zone, develop endurance and tighten the muscles of the whole body. Try to exercise regularly to feel the internal and visual positive changes in the body. 

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
Backward lunge with leg change
6
Level: 4
12
Subscription needed
Front squats
5
Level: 1
15
Subscription needed
Backward lunge with leg change
6
Level: 4
12
Subscription needed
Front squats
5
Level: 1
15
Subscription needed
Backward lunge with leg change
6
Level: 4
12
Subscription needed
Front squats
5
Level: 1
15
Subscription needed
Backward lunge with leg change
6
Level: 4
12
Subscription needed
Front squats
5
Level: 1
15
Subscription needed
Swimmer start (alternating)
7
Level: 2
10
Subscription needed
Squats (wide feet position)
5
Level: 3
15
Subscription needed
Swimmer start (alternating)
7
Level: 2
10
Subscription needed
Squats (wide feet position)
5
Level: 3
15
Subscription needed
Swimmer start (alternating)
7
Level: 2
10
Subscription needed
Squats (wide feet position)
5
Level: 3
15
Subscription needed
Swimmer start (alternating)
7
Level: 2
10
Subscription needed
Squats (wide feet position)
5
Level: 3
15
Subscription needed
Reverse plank hinch
6
Level: 2
S1
8
Subscription needed
Reverse plank hinch
6
Level: 2
S2
8
Subscription needed
Reverse plank hinch
6
Level: 2
S1
8
Subscription needed
Reverse plank hinch
6
Level: 2
S2
8
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
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.
Forward fold
1
Level: 7
10 sec.
Subscription needed

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