35 MIN Lower Body STRENGTH Workout (with dumbbells + Warm-Up/Cool Down) скачать в хорошем качестве

35 MIN Lower Body STRENGTH Workout (with dumbbells + Warm-Up/Cool Down)

Continue training with me at my unique mindset-first strength x barre online fitness studio: https://capable-method.com What you get at Capable: a clearly laid out weekly schedule with 2-4 workouts per week (2 of them are barre, 2 of them are strength) 4-6 week programs for you to follow at your own pace (beginner to weights, advanced to weights, travel-friendly & equipment free + more) quarterly group challenge for motivation included bonuses: monthly meal plan + recipes, education on food psychology and nutrition This 35 minute workout is designed to strengthen the muscles most important for running (calves, hamstrings, glutes, quads) – but whether or not you're a runner, you'll love this class! We start by warming up, then move into squats, lunges, and RDL variations. The main sets focus on unilateral strength, balance, and power. We finish off with an energizing, plyometric cardio circuit. What you'll need a chair light weights (5kg or 12lbs), heavy weights (6-10kg or 14-22lbs) a mat The Workout: 0:00 - 0:40 - Intro 0:41 - 3:15 - Warm-up 3:16 - 5:40 - Squat variation 5:41 - 7:53 - Lunge into single leg RDL 7:54 - 9:54 - Other side 9:55 - 14:24 - RDL 14:25 - 16:54 - Single Leg Squat 16:55 - 18:54 - Other side 18:55 - 23:24 - Glute Bridge 23:25 - 25:54 - Fire hydrant 25:55 - 27:54 - Other side 27:55 - 32:20 - Circuit Finisher 32:21 - 35:50 - Cooldown ⭐️Tag @adrianatblanc and @capable_method in your pre/post workout stories - we'd love to celebrate you! ⭐️ Comment below: Which movements do you feel best with, and which will you be practicing more? Do you have any questions? We’d love to know & support!