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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
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
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
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
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
Embryo
1
Level: 1
10 sec.

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