Legs, Chest & Core Power Workout | Full Body Strength in 30 Minutes скачать в хорошем качестве

Legs, Chest & Core Power Workout | Full Body Strength in 30 Minutes

Today’s full body session brings together a serious lower-body burn, upper-body strength work, and an intense core finisher to leave you feeling strong, energised and unstoppable. This workout uses just a pair of dumbbells and is perfect for home or gym training. We begin with a dynamic warm-up to prime muscles, increase mobility and build heat before moving into four focused strength blocks. 🔥 WORKOUT STRUCTURE Warm-Up (3–4 mins) Running on the spot or high knees Kick backs Squats Reverse lunge Walkouts Part 1 – Leg Strength & Burn (repeat on each leg + 2 full rounds) Right leg: • Reverse lunge – 12 • Static lunge – 12 • Static lunge pulse – 12 Left leg: • Reverse lunge – 12 • Static lunge – 12 • Static lunge pulse – 12 This sequence builds unilateral strength, improves balance, and fires up quads, hamstrings and glutes. Part 2 – Upper Body Strength (x3 rounds) • Chest press – 12 • Overhead pull – 12 A controlled block targeting the chest, lats and triceps for balanced upper-body conditioning. Part 3 – Full Body Conditioning (x2 rounds) • Maker – 12 • Renegade row – 12 • Squat thrust – 12 A powerful combination that challenges your whole body, boosts heart rate, and builds functional strength. Part 4 – Core Finisher • Russian twists – 20 • Reverse crunch – 20 • Hip lift – 20 • Bicycle crunch: 20 slow + 20 fast + 20 slow • Crunch – 20 • Pulse – 20 A tough but rewarding sequence to strengthen and define your entire midsection. 🧘‍♀️ Cool Down A short stretch to lower the heart rate and release tension. ⭐ Ideal For Anyone wanting a dumbbell-only full body strength workout that hits legs, upper body and core in a well-balanced, efficient 30-minute format.