20 Minutes Lower Body Workout with Dumbbells #glutesworkout 20分钟臀腿哑铃居家训练（有带一点上肢） #workoutwithsewling
嗨，大家好，我是SewLing
今天跟大家一起练一组20分钟的哑铃臀腿训练，同时也会带有一些上肢的训练。
跟练的同时，如果你觉得累了，随时可以按暂停，喘口气后再点击继续，最主要的是不要放弃，一起练到最后哦~
居家也可以做的训练，适合与我一样没上健身房的你！
选择自己适合的哑铃重量
如果没有哑铃的话，可以用水瓶来代替，甚至徒手做也很可以！
有跟着练到最后的话，请在留言区打个"OK"与我互动吧~
Hi everyone, this is SewLing.
Today, I will do a set of 20-minute lower body workout with a pair of dumbbell with you guys. There's some exercises which will train up the upper body as well.
While in the workout process, you can press the pause button any time if you feel tired. Then click to continue after taking a breath. The most important thing is not to give until the end~
This workout is definitely can do at home. Suitable for those who didn't sign up to the gym room like me!
Choose your own dumbbell weight.
If you don't have dumbbells, you can use a water bottle instead, or even do it with your bare hands!
If you have follow along to the end, please send "OK" in the message box to interact with me~
20 Minutes Lower Body Workout With Dumbbells
1. Squat
2. Side Lunges
3. Squat + Curtsy Lunges (L)
4. Squat + Curtsy Lunges (R)
5. Side Lunges + High Knee
6. Single Leg Deadlift (R)
7. Single Leg Deadlift (L)
8. Reverse Lunges + High Knee (L)
9. Reverse Lunges + High Knee (R)
10. Squat + DB Side Swing
11. Squat + Reverse Lunges
12. Sumo Squat
13. Overhead Reverse Lunges (R)
14. Overhead Reverse Lunges (L)
15. Glute Bridge
16. Half Glute Bridge
17. Single Leg Glute Bridge
18. Half Glute Bridge Hold 2 Secs
Last: Reverse Lunges
🔻Remember to do your stretch after the workout.
*.~*.~*.~*.~*.~*.~*.~*.~*.~*.~
Music:
Drop the Tapes by TrackTribe
Dream It by TrackTribe
High Noon by TrackTribe
Brooklyn and the Bridge by Nico Staf
You Should by Patrick Patrikios