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Intense Workout

Bodyweight/Peso Corporal : Gluteos/Glute Workout

Intense   41 minutes

Target Areas: Legs

Equipment: Jump Rope, Home Gym - Other, Exercise Mat, Chair, Box or Step

Bodyweight/Peso Corporal : Gluteos/Glute Workout
Tags
Home Gym Workouts Leg Workouts Jump Rope Workouts Other Home Gym Equipment Workouts No Equipment Workouts Chair Workouts Box / Step Workouts
Description

Trabalho com o peso do próprio corpo, com foco no desenvolvimento dos gluteos.

Exercises

Set 1: 4 rounds
Jump Rope
Jump Rope
1 minute
Hop in Place
Hop in Place
30 seconds
Mountain Climbers
Mountain Climbers
15 seconds

Set 2: 3 rounds
Standing Pigeon
Standing Pigeon
1 minute
Downward Facing Dog
Downward Facing Dog
30 seconds
Down Unders
Down Unders
30 seconds

Set 3: 3 rounds
Bottom to Bottom Squats
Bottom to Bottom Squats
20 reps
Donkey Whips
Donkey Whips
20 reps
Duck Walk
Duck Walk
30 seconds
Easy Bridge Raises
Easy Bridge Raises
15 reps

Set 4: 3 rounds
Bulgarian Split Squats
Bulgarian Split Squats
20 reps
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
20 reps
Reverse Lunge to Right Side Lunges
Reverse Lunge to Right Side Lunges
10 reps
Reverse Lunge to Left Side Lunges
Reverse Lunge to Left Side Lunges
10 reps
Box Jumps
Box Jumps
20 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
20 reps

Set 5: 2 rounds
Cat Cow
Cat Cow
30 seconds
Child's Pose
Child's Pose
1 minute
Double Leg Stretch
Double Leg Stretch
1 minute

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Adjustable Steel Wire Jump Rope
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Adjustable Steel Wire Jump Rope

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

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Featured

weight loss

Weight Loss

abs & core

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bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

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toning

Toning

full body

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