40 хв. КЛАСИЧНЕ силове тренування для нижньої частини тіла та пресу

In this 40‑minute combined dumbbell workout, we focus on building strength in the lower body and core. The session is divided into two rounds of bilateral and unilateral leg, glute, and thigh exercises, followed by a final round dedicated entirely to abs and torso. Each round consists of five exercises performed for 55 or 45 seconds with 30‑second rests, and the core round includes four exercises done for 30 seconds with 10‑second rests. The routine is designed to effectively increase muscle mass in the lower body and core.