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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
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Subscription needed
Tilted march
1
Level: 1
12
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Subscription needed
Tilted march
1
Level: 1
12
W extension
1
Level: 1
8
Side tilt
1
Level: 1
S1
6
Subscription needed
Side tilt
1
Level: 1
S2
6
Subscription needed
Cross-legged incline
1
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
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
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
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.
Forward fold
1
Level: 7
10 sec.
Subscription needed

Comments

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