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100
Workout

Hourglass

~45 min.
~540 kcal
Female
⁉️ Comments

"Hourglass" this workout is aimed at developing the muscles of the back, shoulders and buttocks. Rolled shoulders and a well-developed back help create a beautiful silhouette of the figure. “hourglass”, which many girls strive for. Alternating exercises on the lower part of the body and the upper one will allow you to qualitatively work out all muscle groups, develop strength and endurance, tone the body.

Main exercises
Lunges L
1
Level: 1
6
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Golf
1
Level: 2
6
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Round 1
I - Abduction
8
Level: 3
10
Subscription needed
Pistol - Side lunge in balance
4
Level: 1
S1
6
Subscription needed
Pistol - Side lunge in balance
4
Level: 1
S2
6
Subscription needed
Butterfly
5
Level: 2
10
Backward lunge with leg change
6
Level: 4
12
Subscription needed
T - Abduction
5
Level: 2
10
Subscription needed
Round 2
I - Abduction
8
Level: 3
10
Subscription needed
Pistol - Side lunge in balance
4
Level: 1
S1
6
Subscription needed
Pistol - Side lunge in balance
4
Level: 1
S2
6
Subscription needed
Butterfly
5
Level: 2
10
Backward lunge with leg change
6
Level: 4
12
Subscription needed
T - Abduction
5
Level: 2
10
Subscription needed
Round 3
I - Abduction
8
Level: 3
10
Subscription needed
Pistol - Side lunge in balance
4
Level: 1
S1
6
Subscription needed
Pistol - Side lunge in balance
4
Level: 1
S2
6
Subscription needed
Butterfly
5
Level: 2
10
Backward lunge with leg change
6
Level: 4
12
Subscription needed
T - Abduction
5
Level: 2
10
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
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.
Forward fold
1
Level: 7
10 sec.
Subscription needed

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