٣٥ دقيقة. تدريب قوة وظيفي لكامل الجسم

This 35‑minute full‑body workout uses dumbbells and a mat to build strength, balance, and core stability. It consists of three rounds: the first round has five exercises performed twice for 45 seconds each with 20 seconds rest; the second round has eight exercises performed twice for 45 seconds each with 20 seconds rest; the third round focuses on core with four exercises performed twice for 30 seconds each with 20 seconds rest. The routine includes single‑leg running, half‑squat windmills, alternating squats, plank‑to‑low‑squat, dumbbell pulls, and other dynamic moves to target all major muscle groups.