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125
Workout

Intensive workout for arm muscles

~55 min.
~660 kcal
Female
⁉️ Comments

"Intensive workout for arm muscles" is an intense workout that is aimed at strengthening and shaping the gluteal muscles. During this workout you will do a variety of exercises that will activate the gluteal muscles and make them stronger strong and fit. Each exercise will be performed in several approaches and repetitions, which will allow you to maximally load the gluteal muscles and achieve excellent results.

Main exercises
March
3
Level: 1
12
Backward lunge with leg change
3
Level: 1
12
Squats (wide feet position)
3
Level: 1
15
Back extension
3
Level: 2
10
Front squats
7
Level: 2
15
Lunge
3
Level: 2
S1
12
Lunge
3
Level: 2
S2
12
Lunge
3
Level: 2
S1
12
Lunge
3
Level: 2
S2
12
Lunge
3
Level: 2
S1
12
Lunge
3
Level: 2
S2
12
Pistol
6
Level: 2
S1
10
Pistol
6
Level: 2
S2
10
Pistol
6
Level: 2
S1
10
Pistol
6
Level: 2
S2
10
Pistol
6
Level: 2
S1
10
Pistol
6
Level: 2
S2
10
Backward lunge
7
Level: 5
S1
12
Backward lunge
7
Level: 5
S2
12
Backward lunge
7
Level: 5
S1
12
Backward lunge
7
Level: 5
S2
12
Backward lunge
7
Level: 5
S1
12
Backward lunge
7
Level: 5
S2
12
Squats
5
Level: 3
R1
20
Squats
5
Level: 3
R2
20
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
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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