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164
Workout

Powerful activation

~54 min.
~648 kcal
⁉️ Comments

"Powerful Activation" — This workout includes two challenging exercises such as the "Lunge with Rotation", "Squat with Rotation" and "Jumping Out". By doing this circular workout, with new exercises of increased difficulty, you will be able to work out the gluteal muscles, develop coordination and body balance, and work out the stabilizer muscles. An integrated approach and work on all the muscles of your body will help make your figure well-proportioned, toned and attractive.

Warm up
Hammock
1
Level: 1
8
Subscription needed
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
Golf
1
Level: 1
6
Subscription needed
Tilt
1
Level: 1
8
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
L extension
1
Level: 1
S1
8
Subscription needed
L extension
1
Level: 1
S2
8
Subscription needed
Side tilt
1
Level: 1
6
Subscription needed
Main exercises
Round 1
Side lunge (alternating)
5
Level: 3
12
Subscription needed
Lunge with rotation
6
Level: 2
S1
5
Subscription needed
Lunge with rotation
6
Level: 2
S2
5
Subscription needed
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
Torso rotation with squat (from side ot side)
8
Level: 1
10
Subscription needed
Squat jump
9
Level: 2
12
Subscription needed
Round 2
Side lunge (alternating)
5
Level: 3
12
Subscription needed
Lunge with rotation
6
Level: 2
S1
5
Subscription needed
Lunge with rotation
6
Level: 2
S2
5
Subscription needed
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
Torso rotation with squat (from side ot side)
8
Level: 1
10
Subscription needed
Squat jump
9
Level: 2
12
Subscription needed
Round 3
Side lunge (alternating)
5
Level: 3
12
Subscription needed
Lunge with rotation
6
Level: 2
S1
5
Subscription needed
Lunge with rotation
6
Level: 2
S2
5
Subscription needed
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
Torso rotation with squat (from side ot side)
8
Level: 1
10
Subscription needed
Squat jump
9
Level: 2
12
Subscription needed
Round 4
Side lunge (alternating)
5
Level: 3
12
Subscription needed
Lunge with rotation
6
Level: 2
S1
5
Subscription needed
Lunge with rotation
6
Level: 2
S2
5
Subscription needed
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
Torso rotation with squat (from side ot side)
8
Level: 1
10
Subscription needed
Squat jump
9
Level: 2
12
Subscription needed
Cool down
Widmill
1
Level: 1
R1
10 sec.
Subscription needed
Widmill
1
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
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.
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed

Comments

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