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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
Widmill
1
Level: 1
R1
10 sec.
Subscription needed
Widmill
1
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
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.
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed

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