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75
Workout

Short workout for buttocks

~39 min.
~468 kcal
Female
⁉️ Comments

"Short workout for buttocks" This is a set of exercises aimed at strengthening and formation of beautiful buttock muscles. This short workout uses basic, the most effective exercises, such as lunges, squats, lateral lunges, which activate and develop the muscles of the buttocks, making them firmer and rounder. Workout on buttocks helps improve the shape and contour of the buttocks, increase endurance and lower strength body parts. A huge advantage of this workout is that the duration is so load will be 40 minutes.

Warm up
Lower back stretch
1
Level: 1
10 sec.
Single leg hip hinge
1
Level: 1
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Main exercises
Round 1
Backward lunge
3
Level: 1
12
Side lunge - backward lunge
5
Level: 1
6
Squats (wide feet position)
4
Level: 2
15
Backward lunge with leg change
6
Level: 4
12
Round 2
Backward lunge
3
Level: 1
12
Side lunge - backward lunge
5
Level: 1
6
Squats (wide feet position)
4
Level: 2
15
Backward lunge with leg change
6
Level: 4
12
Round 3
Backward lunge
3
Level: 1
12
Side lunge - backward lunge
5
Level: 1
6
Squats (wide feet position)
4
Level: 2
15
Backward lunge with leg change
6
Level: 4
12
Round 4
Backward lunge
3
Level: 1
12
Side lunge - backward lunge
5
Level: 1
6
Squats (wide feet position)
4
Level: 2
15
Backward lunge with leg change
6
Level: 4
12
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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