تمرين القوة الوظيفية لكامل الجسم لمدة 30 دقيقة

This 30‑minute full‑body functional strength training session includes a warm‑up and compound functional exercises that target the upper body, lower body, and core. It uses dumbbells, with 12 exercises performed twice, each lasting 45 seconds followed by a 20‑second rest period.