하체운동 홈트 루틴/레그 데이 : 덤벨 하체 근력운동 Leg workout circuits: Legs, Quads, Hamstrings and Glutes

Leg day!!!! Today, I'm going to work on my lower body and do it properly. To increase the intensity and effectiveness of the exercise, I'll be holding dumbbells. The largest muscles in our body are our glutes and thighs. If these two areas are well-developed, your balance will improve dramatically. It would be great to be strong from head to toe, but personally, I think the lower body is really important. It's such a blessing to be able to move around on your own even as you age. What I can do for my future self now is to stay healthy and move my body diligently!! Today, I'm going to pack in a substantial 20-minute workout. I'll start with a warm-up. I'll do seven movements in a row for 30 seconds each. For the main workout, I'll do two movements for 40 seconds each, rest for 30 seconds, and then move on to the next set. WARM-UP 1. HAMSTRING STRETCH (Lift your toes above your hips and bend your upper body forward) 2. KNEELING LUNGE SWING STRETCH 3. DEEP SQUAT SHIFTS 4. DEEP SQUAT OPEN CHEST 5. HIP CIRCLE 6. FROG POSE 7. 90 TO 90 30 SEC REST (30 seconds of rest to prepare for this exercise) SUPER SET LEG WORKOUT ROUTINE Exercise two movements for 40 seconds each, then rest for 30 seconds. 1. SQUAT SIDE WALK - 40 SEC 2. SUMO SQUAT PULSE - 40 SEC 30 SEC REST 3. CURTSEY LUNGE SIDE KICK R - 40 SEC 4. CURTSEY LUNGE SIDE KICK L - 40 SEC 30 SEC REST 5. ELEVATED DOUBLE SQUAT - 40 SEC 6. HEEL RAISE - 40 SEC 30 SEC REST 7. SIDE LUNGE - 40 40 SEC 8. DEADLIFT - 40 SEC 30 SEC REST 9. SPLIT LUNGE R - 40 SEC 10. SPLIT LUNGE L - 40 SEC 30 SEC REST 11. BRIDGE - 40 SEC 12. SUMO SQUAT+DEADLIFT - 40 SEC 30 SEC REST 13. REVERSE LUNGE R - 40 SEC 14. REVERSE LUNGE L - 40 SEC 15. SHAKE ARM LEGS (lying down, raising arms and legs and shaking them) 16. KNEE TO CHEST + STRETCH - R 17. 4 FIGURE STRETCH - L 18. 4 FIGURE STRETCH - R 17. KNEE TO CHEST + STRETCH - L 18. KNEES TO CHEST HOLD If you want to purchase dumbbells, you can purchase them from the link below. https://mkt.shopping.naver.com/link/6... 🙌❤️ Follow my instagram to get more info.   / ginafitt_   Check it 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 suited 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.