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143
Workout

Easy jump

~45 min.
~540 kcal
Female
⁉️ Comments

"Easy Jump" is a workout that is aimed at improving strength, endurance and formation of the beautiful buttocks. This workout uses exercises that which include jumping elements. This workout requires good physical fitness and requires maximum effort and concentration. If for some reason you are prohibited jumping, then replace this workout with any workout for the buttocks, which are described above.

Main exercises
Cossack squat in a bent-over position
1
Level: 1
10
Sumo squat
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Squats
5
Level: 3
20
Squat jump
7
Level: 1
R1
12
Squat jump
7
Level: 1
R2
12
Squat jump
7
Level: 1
R3
12
Split Jump
8
Level: 1
S1
15
Split Jump
8
Level: 1
S2
15
Split Jump
8
Level: 1
S1
15
Split Jump
8
Level: 1
S2
15
Split Jump
8
Level: 1
S1
15
Split Jump
8
Level: 1
S2
15
Side lunge - crosslunge
8
Level: 2
S1
6
Side lunge - crosslunge
8
Level: 2
S2
6
Side lunge - crosslunge
8
Level: 2
S1
6
Side lunge - crosslunge
8
Level: 2
S2
6
Front jump squats
9
Level: 3
R1
15
Front jump squats
9
Level: 3
R2
15
Front jump squats
9
Level: 3
R3
15
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
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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