25 хв. Силове тренування LEAN LEGS (квадрицепси, стегна, сідниці та стегна)

This 25‑minute leg workout combines strength training and leg exercises to build muscle and improve the definition of the thighs, calves, glutes, and inner and outer thighs. The routine is structured into four rounds of builder and burner exercises, each repeated twice. Each round includes 12 total exercises, with 50 seconds of builder work, 30 seconds of burner work, and a 15‑second rest. The workout uses dumbbells (11.3 kg) and a resistance band, and incorporates a variety of movements such as seated leg pulls, single‑leg lower body lifts, and pulse exercises to target the quadriceps, hamstrings, glutes, and calves.