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Workout

Strength training for buttocks and thighs

~50 min.
~600 kcal
Female
⁉️ Comments

"Strength training for buttocks and thighs" This load is an excellent way to strengthen and shaping the muscles of the lower body. This workout will help you achieve a beautiful and fit figure, improve endurance and muscle strength. Training program on the buttocks and thighs includes exercises such as squats, lunges, sumo squats and other effective exercises.

Main exercises
Squats (wide feet position)
3
Level: 1
15
Cossack squat in a bent-over position
1
Level: 2
10
Side lunge (alternating)
3
Level: 2
12
Rotation 2
1
Level: 2
8
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Back extension
5
Level: 3
R3
10
Toe squats
6
Level: 1
R1
20
Toe squats
6
Level: 1
R2
20
Toe squats
6
Level: 1
R3
20
Backward lunge
4
Level: 2
S1
12
Backward lunge
4
Level: 2
S2
12
Backward lunge
4
Level: 2
S1
12
Backward lunge
4
Level: 2
S2
12
Backward lunge
4
Level: 2
S1
12
Backward lunge
4
Level: 2
S2
12
Reverse plank
2
Level: 1
R1
40 sec.
Reverse plank
2
Level: 1
R2
40 sec.
Reverse plank
2
Level: 1
R3
40 sec.
Hip extension
3
Level: 1
R1
10
Hip extension
3
Level: 1
R2
10
Hip extension
3
Level: 1
R3
10
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
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.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

Comments

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