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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 - 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
Round 1
Side lunge (alternating)
5
Level: 3
12
Lunge with rotation
6
Level: 2
S1
5
Lunge with rotation
6
Level: 2
S2
5
Pistol (with leg alteration)
7
Level: 3
10
Torso rotation with squat (from side ot side)
8
Level: 1
10
Squat jump
9
Level: 2
12
Round 2
Side lunge (alternating)
5
Level: 3
12
Lunge with rotation
6
Level: 2
S1
5
Lunge with rotation
6
Level: 2
S2
5
Pistol (with leg alteration)
7
Level: 3
10
Torso rotation with squat (from side ot side)
8
Level: 1
10
Squat jump
9
Level: 2
12
Round 3
Side lunge (alternating)
5
Level: 3
12
Lunge with rotation
6
Level: 2
S1
5
Lunge with rotation
6
Level: 2
S2
5
Pistol (with leg alteration)
7
Level: 3
10
Torso rotation with squat (from side ot side)
8
Level: 1
10
Squat jump
9
Level: 2
12
Round 4
Side lunge (alternating)
5
Level: 3
12
Lunge with rotation
6
Level: 2
S1
5
Lunge with rotation
6
Level: 2
S2
5
Pistol (with leg alteration)
7
Level: 3
10
Torso rotation with squat (from side ot side)
8
Level: 1
10
Squat jump
9
Level: 2
12
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
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
Hero pose
1
Level: 2
R2
5

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