[DAY 21] 힙업 제대로 시키는 하체 운동/ 덤벨 + 맨몸 / REBOOT SERIES 30일 프로그램

A strong lower body will bring far more convenience than inconvenience in daily life. This is because the physical strength we often talk about starts in the lower body, which accounts for the majority of our body's muscles. Today's workout routine focuses on strengthening the entire body, including the hips, thighs, calves, and lower back. Each movement lasts 40 seconds, and after performing three movements in a row, you rest for 20 seconds before moving on to the next round. This routine is especially recommended for those who feel their buttocks are flat or sagging. By focusing on your hips and thighs during the workout, you'll be able to feel the stimulation points better and perform the movements with greater stability. Okay, now let's get started. REBOOT SERIES DAY 21 – LOWER BODY WORKOUT (WITH DUMBBELL) WARM-UP (30s ON · NO REST) 1. KNEE UP (FRONT / SIDE) - Raise your knees forward and to the sides 2. HIP HINGE BODY ROTATION TWIST - Hinge your hips and rotate your upper body 3. HAMSTRING SCOOPS - Hamstring scoop stretch 4. ONE LEG STEP BACK BODY ROTATION TWIST R - Step back one foot and rotate your upper body (right) 5. ONE LEG STEP BACK BODY ROTATION TWIST L - Step back one foot and rotate your upper body (left) 6. DEEP SQUAT OPEN CHEST - Deep squat to open your chest 7. KNEE TO CHEST / FRONT THIGH STRETCH R - Pull your knees in and stretch your front thighs (right) 8. KNEE TO CHEST / FRONT THIGH STRETCH L - Knee Pull-In Front Thigh Stretch (Left) THE WORKOUT (40s ON / 20s REST) BLOCK 1 1. SUMO SQUAT - Wide Squat 2. REVERSE LUNGE R - Backward Lunge (Right) 3. REVERSE LUNGE L - Backward Lunge (Left) BLOCK 2 4. DEADLIFT - Hip Hinge Deadlift 5. SPLIT LUNGE R - Split Lunge (Right) 6. SPLIT LUNGE L - Split Lunge (Left) BLOCK 3 7. SQUAT - Basic Squat 8. SIDE LUNGE R - Side Lunge (Right) 9. SIDE LUNGE L - Side Lunge (Left) BLOCK 4 10. HEEL RAISE - Calf Raise 11. CURTSEY R - Curtsey Lunge (Right) 12. CURTSEY L - Curtsy Lunge (left) BLOCK 5 13. HIP BRIDGE - Hip Bridge 14. SIDE HIP ABDUCTION R - Side Leg Lift (right) 15. SIDE HIP ABDUCTION L - Side Leg Lift (left) BLOCK 6 16. LYING SIDE KICK R - Lying Side Kick (right) 17. SIDE KICK PULSE R - Side Kick Pulse (right) 18. INNER THIGH LIFT L - Inner Thigh Lift (left) BLOCK 7 19. LYING SIDE KICK L - Lying Side Kick (left) 20. SIDE KICK PULSE L - Side Kick Pulse (left) 21. INNER THIGH LIFT R - Inner Thigh Lift (right) BLOCK 8 22. SUPERMAN LEG 3 SEC HOLD - Superman Leg Lift (3 seconds) Hold 23. DONKEY KICK - HYDRANT KICK R - Donkey Kick Hydrant Kick (Right) 24. ONE LEG PULSE R - One-Leg Pulse (Right) BLOCK 9 25. ALTERNATING KICK BACK LIFT - Alternating Kickback Lift 26. DONKEY KICK - HYDRANT KICK L - Donkey Kick Hydrant Kick (Left) 27. ONE LEG PULSE L - One-Leg Pulse (Left) BLOCK 10 28. SIDE-TO-SIDE WALK - Side-to-side step walk 29. WIDE SQUAT - Wide Squat 30. WIDE SQUAT PULSE - Wide Squat Pulse COOL DOWN (30s ON · NO REST) 1. FRONT THIGH STRETCH - Front thigh stretch 2. FOLDED STRETCH KNEE BEND - Bend your knees and raise your upper body Fold 3. BUTTERFLY - Butterfly Pose Stretch 4. FIGURE 4 ONE LEG STRETCH R - Figure 4 Stretch (Right) 5. UPPER BODY STRETCH R - Upper Body Stretch (Right) 6. FIGURE 4 ONE LEG STRETCH L - Figure 4 Stretch (Left) 7. UPPER BODY STRETCH L - Upper Body Stretch (Left) 8. FOLDED STRETCH - Upper Body Folded Stretch *Support the production of exercise videos by signing up for a Ginafit membership!    / @ginafitt   If you'd like to purchase dumbbells, please visit the link below: https://aleafsports.com/shop_view?idx... *Ginafit (@ginafitt_) Instagram   / ginafitt_   I'll share my workouts and diet with you, hoping we can all get healthy together! 🙌❤️ Follow my Instagram for more info. *Please check the link below for GinaFit's current group purchase schedule. https://linkon.id/GinaFitt For a list of Gina's recommended Amazon workouts, please visit the link below. *Check out Ginafit's Amazon page. https://www.amazon.com/shop/ginafitt_ D I S C L A I M E R This is my own personal workout and may not be suitable for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.