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136
Workout

Buttocks PRO

~59 min.
~708 kcal
Female
⁉️ Comments

"Buttocks PRO" This training is designed for effective development and formation rounded buttocks. The selection of exercises in this workout will allow you to work out efficiently. gluteus maximus muscle, strengthen the thigh muscles and form beautiful body proportions.

Warm up
Forward lunge
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Forward fold
1
Level: 2
10 sec.
Cross-legged incline
1
Level: 1
15 sec.
Main exercises
Round 1
Backward lunge
5
Level: 3
12
Side lunge
6
Level: 3
12
Sumo squats
4
Level: 1
15
Swimmer start (alternating)
5
Level: 1
10
Side lunge - crosslunge single arm
6
Level: 1
6
Squat jump (wide foot position)
7
Level: 1
15
Round 2
Backward lunge
5
Level: 3
12
Side lunge
6
Level: 3
12
Sumo squats
4
Level: 1
15
Swimmer start (alternating)
5
Level: 1
10
Side lunge - crosslunge single arm
6
Level: 1
6
Squat jump (wide foot position)
7
Level: 1
15
Round 3
Backward lunge
5
Level: 3
12
Side lunge
6
Level: 3
12
Sumo squats
4
Level: 1
15
Swimmer start (alternating)
5
Level: 1
10
Side lunge - crosslunge single arm
6
Level: 1
6
Squat jump (wide foot position)
7
Level: 1
15
Round 4
Backward lunge
5
Level: 3
12
Side lunge
6
Level: 3
12
Sumo squats
4
Level: 1
15
Swimmer start (alternating)
5
Level: 1
10
Side lunge - crosslunge single arm
6
Level: 1
6
Squat jump (wide foot position)
7
Level: 1
15
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
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.

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