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78
Workout

Super set for buttocks

~38 min.
~456 kcal
Female
⁉️ Comments

"Super set for buttocks" is an intense workout that is aimed at developing and strengthening the muscles of the buttocks. The workout consists of performing three exercises, which are performed one after another without interruption. This allows maximum load the muscles of the buttocks and achieve quick and effective results. A super set for the buttocks will help develop muscle shape and volume, improve improve blood circulation in this area and increase overall strength and endurance.

Warm up
Forward fold
1
Level: 2
10 sec.
Subscription needed
Single leg hip hinge
1
Level: 2
5
Subscription needed
Rotation 2
1
Level: 2
8
Subscription needed
Main exercises
Round 1
Squats
5
Level: 3
20
Subscription needed
Pistol
5
Level: 1
S1
10
Subscription needed
Pistol
5
Level: 1
S2
10
Subscription needed
Backward lunge
5
Level: 3
S1
12
Subscription needed
Backward lunge
5
Level: 3
S2
12
Subscription needed
Round 2
Squats
5
Level: 3
20
Subscription needed
Pistol
5
Level: 1
S1
10
Subscription needed
Pistol
5
Level: 1
S2
10
Subscription needed
Backward lunge
5
Level: 3
S1
12
Subscription needed
Backward lunge
5
Level: 3
S2
12
Subscription needed
Round 3
Squats
5
Level: 3
20
Subscription needed
Pistol
5
Level: 1
S1
10
Subscription needed
Pistol
5
Level: 1
S2
10
Subscription needed
Backward lunge
5
Level: 3
S1
12
Subscription needed
Backward lunge
5
Level: 3
S2
12
Subscription needed
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Latissimus stretch
1
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 3
10 sec.
Subscription needed

Comments

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