LEGS & CORE WORKOUT for Men 40+ | Day 9 Bulgarian Split Squat, RDL & Dead Bug (Dumbbells) скачать в хорошем качестве

LEGS & CORE WORKOUT for Men 40+ | Day 9 Bulgarian Split Squat, RDL & Dead Bug (Dumbbells)

DAY 9/48 – STRONG LEGS & ROCK-SOLID CORE (Men 40+) This follow-along home workout is designed specifically for men over 40 to build powerful legs and a strong, stable core using just a bench/chair and dumbbells. No gym, no machines – just effective training that protects your joints and boosts real-life strength. Today we focus on unilateral leg strength and deep core control: 0:00 - WARM-UP 2:02 -- MAIN WORKOUT (REPEAT 3X) -- 2:05 - Bulgarian Split Squat – 15 reps each side (10kg) 4:23 - Rear-Foot Elevated RDL – 15 reps each side (5kg) 7:25 - Dead Bug (with 5kg) – 15 reps each side 9:40 - Cool Down (Do this at the very end) Do this as a circuit for multiple rounds depending on your fitness level. WHY THIS WORKOUT IS PERFECT FOR MEN 40+: • Bulgarian Split Squats improve balance, knee stability, and leg strength • Rear-Foot Elevated RDL hits glutes and hamstrings to protect your lower back • Dead Bug trains deep core stability to reduce back pain risk • Joint-friendly, controlled tempo instead of high-impact jumping • Can be done in a small space at home with minimal equipment HOW TO USE THIS WORKOUT: Warm up 3–5 minutes (mobility, light cardio, dynamic stretches) Perform each exercise for 15 reps per side Rest 45–60 seconds between exercises if needed Complete 3–5 rounds based on your level Cool down and stretch hips, hamstrings, and lower back TIP FOR FORM: • Keep your chest up and knee aligned with toes in the Bulgarian Split Squat • Push hips back on the RDL, feel the stretch in hamstrings • In Dead Bug, press your lower back into the floor and move slowly If you’re following the full series, comment “DAY 9 DONE” so we stay accountable together. 💥 Stay consistent. Stay powerful. Stay young.