Скачать или смотреть 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

Part of Intensive Workouts series:    • Intensive Workouts  

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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.