30 MIN LOWER BODY + PULL FOCUS WORKOUT | Strength at Home with Weights скачать в хорошем качестве

30 MIN LOWER BODY + PULL FOCUS WORKOUT | Strength at Home with Weights

30-minute lower body & pull focus workout designed to build strength and burn calories. • 4 min WARMUP • 18 min TABATA - 3 rounds: 6 exercises, 40 sec on / 20 sec rest • 6 min Finisher - 1 round: 6 exercises, 50 sec on / 10 sec rest • 2 min Cool Down - 6 exercises, 20 sec on I’m using 10 kg dumbbells each in this workout, but feel free to choose a weight that feels comfortable and safe for you. Train smart, quality movements first and enjoy the process! Workout Timeline 00:00 - 04:19 WARMUP (30 sec on) Run Standing toe touch Pulse squats Forward lunges Yoga push-up Hike to picke Dynamic deep lunge stretch Plank Jacks 04:50 - 22:50 TABATA (40 sec on / 20 sec rest) Row to RDL Pause front rack squat Renegade rows Plank Dumbbell Drag Walkout push-up to DB Deadlift Glute bridge pull over 23:13 - 29:13 FINISHER (50 sec on / 10 sec rest) Narrow squat to forward/back lunge Plank Kickback Floor touch squat jacks Bear Crawl + shoulder taps Twists Flutter kicks 29:40 - 31:40 COOL DOWN (20 sec on) Standing Alternating Forward Fold Stretch Squat to forward fold stretch Hip Flexor Lunge Stretch L Kneeling Quad Stretch L Hip Flexor Lunge Stretch R Kneeling Quad Stretch R SUBSCRIBE Instagram: instagram.com/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.