Sign In
Menu
164
Workout

Powerful activation

~54 min.
~648 kcal
Female
⁉️ 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
March
1
Level: 1
12
Golf
1
Level: 1
6
March
1
Level: 1
12
Golf
1
Level: 1
6
W pull
1
Level: 1
10
Squats
1
Level: 1
20
Press
1
Level: 1
12
Lower back stretch
1
Level: 1
10 sec.
Dolphin
1
Level: 1
8
Lower leg extension
1
Level: 1
14 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
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

Comments

Start training