40분 덤벨 하체 홈트 운동 / 이 루틴 하나면 탄탄한 다리 만들기 끝! 40 MIN LEG WORKOUT WITH DUMBBELL AT HOME

The largest muscles in our body are our thighs and glutes. By consistently exercising our lower body, we can maintain optimal muscle mass! Today's workout is a 40-minute dumbbell lower body home workout. Use a dumbbell weight that suits you. I recommend lifting a little heavier than you would for your upper body workout. Now, let's begin. Warm-up 30 seconds without rest / 30 seconds without rest 1. Hip Rotation (Knee Circle) 2. Wide Squat to Narrow Squat 3. Good Morning Twist 4. Folded Upper Body 5. Leg Swing Right 6. Leg Swing Left The Workout 45 seconds on, 15 seconds rest / 45 seconds on, 15 seconds off 1. Dumbbell Sumo Squat DUMBBELL SUMO SQUAT 2. SIDE TO SIDE SQUAT WALK 3. DUMBBELL SWING 4. OVERHEAD SPLIT SQUAT-R 5. OVERHEAD SPLIT SQUAT-L 6. CURTSEY 7. ONE LEG BRIDGE R 8. ONE LEG BRIDGE L 9. BRIDGE WALK 10. DEADLIFT RDL 11. SLOW SQUAT 12. STAGGERED DEADLIFT & SQUAT R 13. STAGGERED DEADLIFT & SQUAT L 14. Side Lunge 15. Front-Back Lunge (R) 16. Front-Back Lunge (L) 17. Step-Out Goblet Squat 18. Heel Elevated Squat 19. Wide Squat Heel Raise 20. Wide Squat Pulse Without Dumbbells 21. Reverse Tabletop One-Knee Up 22. Bridge One-Leg Lift (R) 23. Bridge One-Leg Lift (L) 24. Superman Legs / SUPERMAN LEG 25. Reverse Lunge Knee Up Right 26. Reverse Lunge Knee Up Left 27. Curtsey Lunge Squat Combo Right 28. Curtsey Lunge Squat Combo Left 29. Airplane Knee Up 30. Wall Sit Cool Down 30 Sec No Rest 1. 4 Figure Stretch Right 4 Figure Stretch Left 4 Figure Stretch Left 3. Butterfly 4. Long Lunge Stretch Right 5. Long Lunge Stretch Left LONG LUNGE STRETCH L 6. Upper Body Bend Stretch / FOLDED TOE TOUCH Ginafit (@ginafitt_) Instagram   / ginafitt_   I'll share my workouts and diet with you, hoping we can all get healthy together! 🙌❤️ Follow my Instagram to get more info. If you'd like to purchase dumbbells, please visit the link below: https://mkt.shopping.naver.com/link/6... Check out Ginafit's schedule at the link below: https://linkon.id/GinaFitt For Gina's Amazon recommendations, please visit the link below: 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 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.