20 Minute Legs & Glutes Workout at Home (No Equipment, All Levels) скачать в хорошем качестве

20 Minute Legs & Glutes Workout at Home (No Equipment, All Levels)

This 20 minute legs and glutes workout at home is designed to strengthen your lower body using only bodyweight. A follow-along, no equipment workout that targets your thighs, glutes, and hips with controlled, effective exercises suitable for all fitness levels. ──────────────────────── 💪 Workout Details Duration: 20 minutes Level: All Levels Equipment: No equipment Style: Follow-along workout Impact: Low to moderate impact ──────────────────────── This workout is ideal if you want to: ✅ Build stronger legs and glutes at home ✅ Improve lower body strength and endurance ✅ Train without equipment or jumping ✅ Support posture, balance, and stability ✅ Add an effective lower body workout to your routine ──────────────────────── ⏱️ Workout Timeline 00:00 Welcome 00:10 Squats 01:11 Static Lunges l. 02:13 Static Lunges r. 03:14 Single Leg Deadlift l. 04:15 Single Leg Deadlift r. 05:17 Squat Pulses 06:19 Good Mornings 07:20 Side Lunges l. 08:22 Side Lunges r. 09:23 Single Leg Glute Bridge l. 10:24 Single Leg Glute Bridge r. 11:26 Donkey Kicks l. 12:28 Donkey Kicks r. 13:29 Fire Hydrants r. 14:30 Fire Hydrants l. 15:32 Marching Glute Bridge 16:34 Frog Pump 17:35 Clamshell l. 18:36 Clamshell r. 19:42 Next Workouts ──────────────────────── 👋 About this channel My name is Markus Zordel, sports scientist from Germany. On this channel, you’ll find simple, effective home workouts designed to help you move better, feel stronger, and stay consistent — without pressure or complicated routines. New workouts are uploaded regularly! 🔔 Train with me If you enjoyed this workout, consider subscribing so you don’t miss future sessions. ℹ️ Important note: Always listen to your body and train at your own pace. If you’re unsure whether this workout is right for you, consult a qualified professional. #legworkout #glutesworkout #lowerbodyworkout #homeworkout #noequipment #fitnessathome