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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
Hammock - Dolphin
1
Level: 2
5
Golf
1
Level: 2
6
Cossack squat in a bent-over position
1
Level: 1
10
Round 1
I - Abduction
8
Level: 3
10
Pistol - Side lunge in balance
4
Level: 1
S1
6
Pistol - Side lunge in balance
4
Level: 1
S2
6
Butterfly
5
Level: 2
10
Backward lunge with leg change
6
Level: 4
12
T - Abduction
5
Level: 2
10
Round 2
I - Abduction
8
Level: 3
10
Pistol - Side lunge in balance
4
Level: 1
S1
6
Pistol - Side lunge in balance
4
Level: 1
S2
6
Butterfly
5
Level: 2
10
Backward lunge with leg change
6
Level: 4
12
T - Abduction
5
Level: 2
10
Round 3
I - Abduction
8
Level: 3
10
Pistol - Side lunge in balance
4
Level: 1
S1
6
Pistol - Side lunge in balance
4
Level: 1
S2
6
Butterfly
5
Level: 2
10
Backward lunge with leg change
6
Level: 4
12
T - Abduction
5
Level: 2
10
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
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.

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