٤٠ دقيقة. تمارين كلاسيكية لتقوية الجزء السفلي من الجسم وعضلات البطن

This 40‑minute workout focuses on strengthening the lower body and core using dumbbells. It is organized into three rounds: the first round consists of five bilateral exercises—such as squats, sumo deadlifts, and Bulgarian split squats—repeated twice with 30‑second rests; the second round features five unilateral leg and glute moves, also with 30‑second rests; the final round is a core circuit of four exercises—like alternating crunches and single‑leg raises—repeated three times with 10‑second rests between sets. The routine is designed to build effective lower‑body and abdominal muscles while keeping the heart rate up.