30-хвилинне гібридне тренування на всю силу тіла + сидяча спина для жінок 40+

This 30‑minute hybrid full‑body workout, designed for women over 40, combines strength circuits with explosive interval training to boost bone density, endurance, and overall strength. It includes a warm‑up, three rounds of full‑body strength moves, 40‑second work/15‑second rest intervals, two super‑sets of seated exercises with 30‑second work/30‑second rest, and a cool‑down. The routine uses dumbbells (8 kg or 15 kg) and a mat, and burns roughly 227 calories.