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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
Hammock - Dolphin
1
Level: 2
5
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Toe squats
1
Level: 1
20
High pull
1
Level: 1
12
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Main exercises
Backward lunge with leg change
6
Level: 4
12
Front squats
5
Level: 1
15
Backward lunge with leg change
6
Level: 4
12
Front squats
5
Level: 1
15
Backward lunge with leg change
6
Level: 4
12
Front squats
5
Level: 1
15
Backward lunge with leg change
6
Level: 4
12
Front squats
5
Level: 1
15
Swimmer start (alternating)
7
Level: 2
10
Squats (wide feet position)
5
Level: 3
15
Swimmer start (alternating)
7
Level: 2
10
Squats (wide feet position)
5
Level: 3
15
Swimmer start (alternating)
7
Level: 2
10
Squats (wide feet position)
5
Level: 3
15
Swimmer start (alternating)
7
Level: 2
10
Squats (wide feet position)
5
Level: 3
15
Reverse plank hinch
6
Level: 2
S1
8
Reverse plank hinch
6
Level: 2
S2
8
Reverse plank hinch
6
Level: 2
S1
8
Reverse plank hinch
6
Level: 2
S2
8
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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