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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.
Single leg hip hinge
1
Level: 2
5
Rotation 2
1
Level: 2
8
Main exercises
Round 1
Squats
5
Level: 3
20
Pistol
5
Level: 1
S1
10
Pistol
5
Level: 1
S2
10
Backward lunge
5
Level: 3
S1
12
Backward lunge
5
Level: 3
S2
12
Round 2
Squats
5
Level: 3
20
Pistol
5
Level: 1
S1
10
Pistol
5
Level: 1
S2
10
Backward lunge
5
Level: 3
S1
12
Backward lunge
5
Level: 3
S2
12
Round 3
Squats
5
Level: 3
20
Pistol
5
Level: 1
S1
10
Pistol
5
Level: 1
S2
10
Backward lunge
5
Level: 3
S1
12
Backward lunge
5
Level: 3
S2
12
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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