🔥 30-Min Lower Body & Abs Workout | Dumbbells Only | No Repeats

🔥 Fire up your legs, glutes, and core with this intense 30-minute dumbbell workout—NO REPEATS! We’ll tackle 18 powerhouse lower body moves followed by 9 core-focused ab exercises. All you need is a pair of dumbbells and your determination. Let’s push limits and feel the burn together!

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🏋️‍♂️ WORKOUT STRUCTURE
✔ 18 Lower Body Exercises
✔ 9 Core/Ab Exercises
✔ 1 Round – No Repeats
✔ 45 sec work / 20 sec rest
✔ Dumbbells only – full-body burn

⏱ TIMESTAMPS
00:00 Intro
00:40 Warm-Up

04:10 Goblet Squats
05:15 Romanian Deadlifts
06:20 Reverse Lunges
07:25 Static Lunge (Left)
08:30 Static Lunge (Right)
09:35 Curtsy Lunges
10:40 Sumo Squats
11:45 Glute Bridges with Dumbbell
12:50 Glute Bridge Hold with Dumbbells
13:55 Glute Bridge Hold with Alt Leg Extension
15:00 Dumbbell Calf Raises
16:05 Squats
17:10 Dumbbell Walking Lunges
18:15 Elevated Squats
19:20 Donkey Kicks (Left)
20:25 Donkey Kicks (Right)
21:30 Side Lying Leg Lift (Left)
22:35 Side Lying Leg Lift (Right)
23:40 Crunches
24:45 Dumbbell Russian Twists
25:50 Oblique Crunches (Left)
26:55 Oblique Crunches (Right)
28:00 Rope Pull Crunches
29:05 Heel Taps
30:10 Leg Raises
31:15 Weighted Deadbug
32:50 Cooldown

✅ TIPS FOR SUCCESS
• Stay hydrated and pace yourself
• Focus on form, not speed
• Push your limits, but listen to your body
• Consistency = results!

📢 DISCLAIMER:
Before starting any workout, consult your doctor to make sure it's safe for you. Keep in mind that all forms of exercise carry some risk of injury. By participating in this workout, you acknowledge and accept those risks and voluntarily assume full responsibility. DEYOFIT is not liable for any injuries or issues that may occur.

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