Ноги и Ягодицы с Гантелями за 30 Минут | Тренировка Дома

This 30‑minute home workout focuses on legs and glutes using dumbbells. It includes a 5‑minute warm‑up, 20 exercises performed for 45 seconds each with 15 seconds rest, and a 4½‑minute cooldown. The routine targets glutes, hips, quadriceps, and hamstrings, with no repeated movements to keep it engaging. Use 2–5 kg dumbbells or water bottles if you don't have them. Follow the instructor’s cues to maintain tension and maximize muscle activation. 00:00 Приветствие 00:10 Разминка 05:10 Упражнения на ноги и ягодицы 25:10 Заминка 29:47 Окончание