25 мин. Силовая тренировка LEAN LEGS (квадрицепсы, задняя поверхность бедра, ягодичные мышцы и бе...

This 25‑minute leg workout focuses on building lean legs by targeting quadriceps, hamstrings, glutes, and inner and outer thighs. It combines strength and fat‑burning exercises in a 4‑round structure, with 12 exercises repeated twice, each strength set lasting 50 seconds, fat‑burn sets 30 seconds, and 15‑second rest. The routine includes Romanian deadlifts, donkey kicks, goblet squats, wall squats, reverse lunges, straight‑leg fire hydrants, glute bridges, single‑leg hybrid muscle, and pulse flex muscles. The workout uses 11.3‑kg dumbbells and a mat, and can be done with wrist/ankle weights.