Sign In
Menu
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 - Dolphin
1
Level: 2
5
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Toe squats
1
Level: 1
20
Subscription needed
High pull
1
Level: 1
12
Subscription needed
Neck extension
1
Level: 1
S1
6
Subscription needed
Neck extension
1
Level: 1
S2
6
Subscription needed
Latissimus stretch
1
Level: 1
S1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
S2
15 sec.
Subscription needed
Hero pose
1
Level: 1
S1
15 sec.
Subscription needed
Hero pose
1
Level: 1
S2
15 sec.
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
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Dolphin
1
Level: 1
8
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
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

Comments

Available after payment