20 Min Intensive Lower Body Workout for Beginners (No Equipment, No Jumping) скачать в хорошем качестве

20 Min Intensive Lower Body Workout for Beginners (No Equipment, No Jumping)

20-minute intensive lower body workout is designed for beginners and uses only your body weight. No equipment and no jumping required. Start with a short joint warm-up to prepare your body before moving into the main workout. Main Workout structure: • 3 min Warm up 30 each • 15 min TABATA - 3 rounds: 6 exercises, 30 sec work / 20 sec rest • 2 min Cool Down - 6 exercises, 20 sec each Some of the exercises may feel new or challenging, and that’s completely normal. Take your time, don’t rush, and don’t worry if everything doesn’t feel perfect right away. Focus on good form, steady progress, and enjoy the process. Workout Timeline| 00:00 - 03:15 WARM-UP (30 sec on) 1. Standing Hip Circles 2. High Knee March 3. Side Step Squats 4. Squat to forward fold stretch 5. Knee Lunge to Hamstring Stretch R 6. Knee Lunge to Hamstring Stretch L 03:35 - 18:35 TABATA (30 sec on / 20 sec rest) 1. Air squats to calf raises 2. Side lunges R 3. Side lunges L 4. Alt glute bridge R 5. Alt glute bridge L 6. Crab toe touch 18:48 - 20:48 COOL DOWN (20 sec on) 1. Standing Quadriceps Stretch L 2. Standing Quadriceps Stretch R 3. Wide-Leg Forward Fold 4. Plié Squat Hold 5. Deep Lunge Stretch R 6. Deep Lunge Stretch L SUBSCRIBE Instagram:   / igor.potyomkin   Disclaimer: Always listen to your body and modify exercises as needed. Consult a healthcare professional before beginning any fitness routine and follow professional medical advice and recommendations. Everyone is different, and each body requires its own level of intensity. Focus on proper form, move with control, and train safely. By participating in this workout, you acknowledge that you do so at your own risk. Any injuries or health issues are not the responsibility of Igor.