Среда: Тренировка для новичков | 15 мин ягодицы + кор (с гантелями)

Kickstart your midweek with this quick & effective 15-minute beginner-friendly workout focused on building and toning your glutes and core! Perfect if you're just starting out or want a short, doable session with light dumbbells (or any weights you have at home).
No complicated moves – just simple, effective exercises that will leave your booty burning and your abs engaged 🔥
Great for busy days, home workouts, or adding to your weekly routine!

WARM UP + WORKOUT:
SQUAT
JUMPING JACK + SIDE STEPS
SQUAT HOLD + HEELS RAISES

SUMO
1 LEG RDL (R)
1 LEG RDL (L)
SQUAT + SIDE STEPS
SPLIT SQUATS (R)
SPLIT SQUATS (L)
DUMBBELLS CURSTY LUNGES
GLUTE BRIDGE 3 SEC HOLD
1 LEG GLUTE BRIDGE (R)
1 LEG GLUTE BRIDGE (L)
GLUTE BRIDGE PULSES

CORE FINISHER
ALTERNATING LEG RAISES
DEAD BUG
TOES UP
LOW PLANK HOLD

STRETCHING :
COBRA AB
FORWARD FOLD
HAMSTRING STRETCH R
HAMSTRING STRETCH L

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♡ Instagram:   / the_peachglow  

DISCLAIMER:
Please consult your doctor before beginning any workout. Exercise carries some risk of injury.
By following the workouts in this video, you accept full responsibility for any risk or injury that may occur. PeachGlow and its creator are not liable for any harm or damage sustained.