[DAY 16] 하체 운동 완결편 ( 맨몸 + 덤벨 ) 이 루틴 하나면 하체 운동 해결! /REBOOT SERIES 30일 프로그램

This exercise completes your lower body workout. Starting with bodyweight exercises, this routine targets the inner thighs, thighs, and entire lower body, stimulating the hips and inner thighs. Steps 1 through 12 are bodyweight exercises, steps 13 through 24 are dumbbell exercises, and for the final 25th, we'll drop the dumbbells and finish with a bodyweight workout! We recommend using 2-5kg dumbbells. If you have knee or back problems, this home workout routine can be done without weights. REBOOT SERIES DAY 16 – LOWER BODY (BODYWEIGHT + DUMBBELL) Bodyweight + dumbbell lower body workout [WARM UP] (30s each / NO REST) 1. BENT OVER T ROTATION - Twist your upper body 2. DEEP SQUAT - Deep squat 3. QUAD STRETCH (15 SEC EACH) - Stretch your front thighs 4. KNEE UP HIP 90 ROTATION - Raise your knees and rotate your hips 5. HIGH KNEE FRONT / SIDE R - High knee front / side R 6. HIGH KNEE FRONT / SIDE L - High knee front / side L [THE WORKOUT] (45s ON / 15s OFF) 1. REVERSE LUNGE - Reverse Lunge 2. CURTSEY R - Curtsey Lunge 3. CURTSEY Lunge 4. 3-Second Squat Hold 5. ONE LEG KICK BACK R - One-Legged Kickback 6. 3-Second Side Squat Hold 7. ONE LEG KICK BACK L - One-Legged Kickback 8. HIP BRIDGE 9. DONKEY KICK + HYDRANT KICK R - Donkey Kick + Hydrant Kick R 10. DONKEY KICK + HYDRANT KICK L - Donkey Kick + Hydrant Kick L 11. KNEE TO ELBOW CRUNCH 12. ELBOW PLANK [WITH DUMBBELL] (45s ON / 15s) OFF) 13. SPLIT SQUAT R - Split Squat R 14. SPLIT SQUAT L - Split Squat L 15. STANCE RDL R - Stance RDL R 16. STANCE RDL L - Stance RDL L 17. SUMO SQUAT - Sumo Squat 18. GOOD MORNING HIP HINGE - Good Morning Hip Hinge 19. SUMO RDL - Sumo RDL 20. ONE LEG HIP BRIDGE R - One Leg Hip Bridge R 21. ONE LEG HIP BRIDGE L - One Leg Hip Bridge L 22. LYING HIP ABDUCTION R - Lying Hip Abduction R 23. LYING HIP ABDUCTION L - Lying Hip Abduction L 24. SIDE TO SIDE LUNGES - Side to Side Lunge Movement [NO DUMBBELL] (45s ON / 15s OFF 25. SUMO PULSE [COOL DOWN] (30s each / NO REST) 1. LYING KNEE TO CHEST (15s each) 2. KNEE HUG 3. HAPPY BABY POSE 4. LEG UP TOE POINT / FLEX 5. FIGURE 4 STRETCH R 6. FIGURE 4 STRETCH L 7. CHILD POSE 8. DOWN DOG *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.