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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
Hero pose
1
Level: 1
S1
15 sec.
Subscription needed
Hero pose
1
Level: 1
S2
15 sec.
Subscription needed
Embryo
1
Level: 1
10 sec.
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Cossack squat
1
Level: 1
10
Subscription needed
Biceps stretch
1
Level: 1
8 sec.
Forward lunge
1
Level: 1
15 sec.
Subscription needed
Rotation 2
1
Level: 2
8
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
Shoulder rotation
1
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
1
Level: 1
R2
8 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 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.
Lower back stretch
1
Level: 1
10 sec.
Subscription needed

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