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116
Workout

High-quality study

~48 min.
~576 kcal
Female
⁉️ 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
Widmill
1
Level: 1
S1
10 sec.
Subscription needed
Widmill
1
Level: 1
S2
10 sec.
Subscription needed
Golf
1
Level: 2
6
Subscription needed
Side lunge (alternating)
1
Level: 2
12
Subscription needed
Butterfly
1
Level: 1
10
Subscription needed
Exit to the plank on the forearms
1
Level: 1
12
Subscription needed
Side lunge stretch
1
Level: 1
S1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
S2
15 sec.
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Sumo squat
1
Level: 2
10
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
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Latissimus stretch
1
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 3
10 sec.
Subscription needed

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