Leveling up: 20 minutes for chiseled legs and round butt

How to do a workout

The set of exercises consists of five stages:

Alternating lunges.
Push-ups, bearish plank and breakdancer.
Gluteal abduction bridge.
Jumping from an emphasis to a deep squat.
Abduction of the thigh on all fours.

Do each point for a minute, and then move on to the next without rest. Although most exercises involve the muscles of the hips and glutes, they are combined in such a way that the working muscle groups have time to rest.

In addition, the intensity of the movements changes. Therefore, you will be able to work non-stop until the end of the circle and will not die from shortness of breath or clogged muscles.

At the end of the last exercise, take a breath for two minutes and start over. In total, you need to complete three circles. If you feel that you are running out of strength before the interval is over, rest the rest of the time and proceed to the next exercise.

You can start the video and do the workout with me, or remember the exercises and turn on your timer.

How to do the exercises

1. Alternating lunges

Lunge to the side, trying to get low, but keeping your back straight. Keep your hands in front of you or at the waist - whichever is more comfortable. Climb up, lunge back with the same leg, and then swap them with a jump. Collect your legs and do the exercise on the other side.

If you run out of strength, change your legs without jumping - this will relieve the hips a little.

2. Push-ups, "bearish" bar and "breakdancer"

You start this bunch of movements with a bearish bar. Get on all fours, place your wrists under your shoulders, and place your feet on the pads. Then lift your knees off the floor, pull in your stomach, direct your gaze to the floor in front of you.

In this position, the legs should be parallel to the floor, and the knees and hips should be bent at right angles.

From this position with a jump, go to the lying position and do a push-up. Stand again in the "bearish" plank, tear off your left arm from the floor and turn to the right side, at the same time bringing your right leg forward.

Again, take the original pose and repeat the link from the beginning, but now turn at the end to the other side. If you do not know how to do push-ups, just go to the support position and return to the "bear" bar.

3. Gluteal bridge with leg abduction

Lie on your back, bend your knees and place your feet on the floor closer to your pelvis, place your hands along your body. While straining your buttocks, lift your pelvis off the floor so that the body stretches in one line from the shoulders to the knees.

Straighten one leg and point it towards the ceiling. Smoothly lower your leg to the side, as far as there is a range of motion. Then lift back and return to the floor both the foot and the pelvis.

Repeat on the other side.

4. Jumping from an emphasis to a deep squat

When squatting, make sure that your heels do not come off the floor, and your back remains straight. If you run out of strength, go into a squat with steps - first place your right foot next to your right hand, and then do the same with your left. Return to the point of lying back with a jump.

5. Abduction of the thigh on all fours

Get on all fours with your wrists under your shoulders. Pull your knee up to the elbow of the hand of the same name and lock for a second. Then move your thigh to the side - until it is parallel with the floor.

After a short pause, take your leg back and straighten your hip, pointing your heel towards the ceiling. You can also tighten your buttocks to put more stress on them. Return your leg to the floor and repeat on the other side.