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131
Workout

2 in 1

~1 h. 9 min.
~828 kcal
Female
⁉️ Comments

"2 in 1" This complex contains some of the most effective exercises for the muscles of the buttocks, legs and abs. This workout will help develop strength and muscle definition, tighten your buttocks, and strengthen your abs. A variety of exercises such as lunges, calf curls to target the back surface of the thigh, extension of the forearm in the plank position, give a good load on the muscles. Changing exercises and a good pace will help improve performance. cardiovascular and respiratory systems, speed up metabolism, which, in turn, helps promote weight loss.

Warm up
Shoulder rotation
1
Level: 1
8 sec.
Forward lunge
1
Level: 1
15 sec.
Rotation 2
1
Level: 2
8
Main exercises
Round 1
Forearm extension in palm rest
6
Level: 2
8
Side lunge (alternating)
5
Level: 3
12
Side lunge
5
Level: 1
12
Hip and lower leg flexion
1
Level: 1
8
Press - T Adduction
3
Level: 1
6
Balanced Side Lunge
6
Level: 2
12
Hip and lower leg flexion (alternating)
6
Level: 3
8
Round 2
Forearm extension in palm rest
6
Level: 2
8
Side lunge (alternating)
5
Level: 3
12
Side lunge
5
Level: 1
12
Hip and lower leg flexion
1
Level: 1
8
Press - T Adduction
3
Level: 1
6
Balanced Side Lunge
6
Level: 2
12
Hip and lower leg flexion (alternating)
6
Level: 3
8
Round 3
Forearm extension in palm rest
6
Level: 2
8
Side lunge (alternating)
5
Level: 3
12
Side lunge
5
Level: 1
12
Hip and lower leg flexion
1
Level: 1
8
Press - T Adduction
3
Level: 1
6
Balanced Side Lunge
6
Level: 2
12
Hip and lower leg flexion (alternating)
6
Level: 3
8
Round 4
Forearm extension in palm rest
6
Level: 2
8
Side lunge (alternating)
5
Level: 3
12
Side lunge
5
Level: 1
12
Hip and lower leg flexion
1
Level: 1
8
Press - T Adduction
3
Level: 1
6
Balanced Side Lunge
6
Level: 2
12
Hip and lower leg flexion (alternating)
6
Level: 3
8
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
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.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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