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高强度锻炼计划

EPIC I⚡LDR

激烈    12 周   100 项锻炼 平均 27 分钟

目标区域: 体重, 有氧锻炼, 增强肌肉

器械: Dumbbells, Resistance Bands

Luca⚡ 🔹.
 		    添加人 Luca⚡ 🔹.
EPIC I⚡LDR
每个 Workout Trainer 计划包括

✓ 由培训师创建的一组渐进式锻炼
✓ 出色的音频指导、视频和照片
✓ 动态调度以适应您忙碌的生活方式
✓ 您首选时间的友好提醒
✓ 实现健身目标的指导

立即免费下载健身教练！

在 App Store 中下载 从 Google Play 下载 Workout Trainer。

此训练课程在 iOS 和 Android 版健身教练中可用。

描述

From Caroline Girvan: https://www.youtube.com/channel/UCpis3RcTw6t47XO0R_KY4WQ https://instagram.com/carolinegirvan

日历
日 一 二 三 四 五 六
1 Day 1: "Full Body Warm Up", "DAY 1 of EPIC | Bodyweight & Dumbbell Lower Body Workout"
+1 more
2 Day 2: "Full Body Warm Up", "DAY 2 of EPIC | Upper Body Workout"
+1 more
3 4 Day 4: "Full Body Warm Up", "DAY 3 of EPIC | Bodyweight Core & Abs Workout"
+1 more
5 Day 5: "Full Body Warm Up", "DAY 4 of EPIC | 1 Hour Dumbbell Full Body Workout Core Focus"
+1 more
6 7 Day 7: "5 Min HIIT Warm Up | Caroline Girvan", "Day 5 of EPIC | HIIT Full Body Workout No Equipment"
+1 more
8 9 Day 9: "Full Body Warm Up", "DAY 6 of EPIC | Dumbbell Arms and Abs Workout 40 Minute"
+1 more
10 Day 10: "Full Body Warm Up", "DAY 7 of EPIC | Dumbbell Lower Body Workout - 40 Min Leg Day"
+1 more
11 12 Day 12: "Full Body Warm Up", "Day 8 of EPIC | Dumbbell Upper Body Workout"
+1 more
13 Day 13: "Full Body Warm Up", "Day 9 of EPIC | Full Body Workout with Dumbbells | 1 hour No Repeat"
+1 more
14
15 Day 15: "5 Min HIIT Warm Up | Caroline Girvan", "Day 10 of EPIC | 30 Min Full Body Burpee HIIT Workout No Repeat"
+1 more
16 17 Day 17: "Full Body Warm Up", "Day 11 of EPIC | Dumbbell Quads & Abs Workout"
+1 more
18 Day 18: "Full Body Warm Up", "Day 12 of EPIC | Shoulder Workout with Dumbbells"
+1 more
19 20 Day 20: "Full Body Warm Up", "Day 13 of EPIC | Hamstrings & Glute Workout - Dumbbells + Band"
+1 more
21 Day 21: "Full Body Warm Up", "Day 14 of EPIC | Full Body Workout at Home with Dumbbells - Superset"
+1 more
22 23 Day 23: "5 Min HIIT Warm Up | Caroline Girvan", "Day 15 of EPIC | 30 Min Tabata Full Body HIIT Workout at Home"
+1 more
24 25 Day 25: "Full Body Warm Up", "Day 16 of EPIC | 40 Min Dumbbell Back and Bicep Workout at Home"
+1 more
26 Day 26: "Full Body Warm Up", "Day 17 of EPIC | Leg Workout with Dumbbells at Home - Lunges"
+1 more
27 28 Day 28: "Full Body Warm Up", "Day 18 of EPIC | 40 Min Chest and Triceps Workout at Home"
+1 more
29 Day 29: "Full Body Warm Up", "Day 19 of EPIC | Full Body Workout - 1 Hour [Dumbbell Complex]"
+1 more
30 31 Day 31: "5 Min HIIT Warm Up | Caroline Girvan", "Day 20 of EPIC | Dumbbell HIIT Workout [30 min High Intensity]"
+1 more
32 33 Day 33: "Full Body Warm Up", "Day 21 of EPIC | Leg Workout at Home [Dumbbell Complex]"
+1 more
34 Day 34: "Full Body Warm Up", "Day 22 of EPIC | Dumbbell Shoulders & Core Workout [Supersets]"
+1 more
35
36 Day 36: "Full Body Warm Up", "Day 23 of EPIC | Glutes and Abs Workout [DUMBBELL NO REPEAT]"
+1 more
37 Day 37: "Full Body Warm Up", "Full Body Dumbbell Workout"
+1 more
38 39 Day 39: "5 Min HIIT Warm Up | Caroline Girvan", "Day 25 of EPIC | HIIT Full Body Workout [60 EXERCISES NO REPEAT]"
+1 more
40 41 Day 41: "Full Body Warm Up", "Day 26 of EPIC | Dumbbell Full Body Strength Workout [COMPLEXES]"
+1 more
42 Day 42: "Full Body Warm Up", "Day 27 of EPIC | Arms & Abs Workout [DUMBBELLS + BODYWEIGHT]"
+1 more
43 44 Day 44: "Full Body Warm Up", "Day 28 of EPIC | Glutes, Hamstrings & Back Workout [POSTERIOR CHAIN]"
+1 more
45 Day 45: "Full Body Warm Up", "Day 29 of EPIC | ISOMETRIC & DYNAMIC Dumbbell Full Body Workout"
+1 more
46 47 Day 47: "5 Min HIIT Warm Up | Caroline Girvan", "Day 30 of EPIC | Intense No Jumping EMOM Full Body HIIT Workout"
+1 more
48 49 Day 49: "Full Body Warm Up", "Day 31 of EPIC | 45 Min Dumbbell Abs & Glute Workout at Home"
+1 more
50 Day 50: "Full Body Warm Up", "Day 32 of EPIC | Obliques & Shoulder Workout with Dumbbells"
+1 more
51 52 Day 52: "Full Body Warm Up", "Day 33 of EPIC | Dumbbell LEGS + BICEP Workout - Caroline Girvan"
+1 more
53 Day 53: "Full Body Warm Up", "Day 34 of EPIC | 1 Hour FULL BODY WORKOUT with Dumbbells & Bodyweight"
+1 more
54 55 Day 55: "5 Min HIIT Warm Up | Caroline Girvan", "Day 35 of EPIC | Tabata Style HIIT Workout [NO EQUIPMENT]"
+1 more
56
57 Day 57: "Full Body Warm Up", "Day 36 of EPIC | BACK WORKOUT / BICEP WORKOUT with Dumbbells"
+1 more
58 Day 58: "Full Body Warm Up", "EPIC Leg Day"
+1 more
59 60 Day 60: "Full Body Warm Up", "Day 38 of EPIC | Killer Upper Body"
+1 more
61 Day 61: "Full Body Warm Up", "Day 39 of EPIC | NO JUMPING Full Body Workout with Dumbbells | Trisets"
+1 more
62 63 Day 63: "5 Min HIIT Warm Up | Caroline Girvan", "Day 40 of EPIC | 30 Min BURNNNNNN HIIT WORKOUT with Dumbbells [NO JUMPING]"
+1 more
64 65 Day 65: "Full Body Warm Up", "Day 41 of EPIC | Hamstring and Glute Isolation Workout [HIP THRUSTS at Home]"
+1 more
66 Day 66: "Full Body Warm Up", "Day 42 of EPIC | Dumbbell CAPPED Shoulders & Core Strengthening Workout"
+1 more
67 68 Day 68: "Full Body Warm Up", "Day 43 of EPIC | QUADS and LOWER ABS WORKOUT with Dumbbells"
+1 more
69 Day 69: "Full Body Warm Up", "Day 44 of EPIC | PURE GRIT Full Body Dumbbell Workout - ADVANCED COMPLEX"
+1 more
70
71 Day 71: "5 Min HIIT Warm Up | Caroline Girvan", "Day 45 of EPIC | RELENTLESS EMOM HIIT WORKOUT - Caroline Girvan"
+1 more
72 73 Day 73: "Full Body Warm Up", "Day 46 of EPIC | Dumbbell ABS and PUSH UPS WORKOUT [NO REPEAT]"
+1 more
74 Day 74: "Full Body Warm Up", "Day 47 of EPIC | LEG DAY Workout with Dumbbells & Bodyweight [SUPERSETS]"
+1 more
75 76 Day 76: "Full Body Warm Up", "Day 48 of EPIC | Upper Body"
+1 more
77 Day 77: "Full Body Warm Up", "Day 49 of EPIC | Full body Strength and Stretch Workout [BODYWEIGHT ONLY - NO EQUIPMENT]"
+1 more
78 79 Day 79: "5 Min HIIT Warm Up | Caroline Girvan", "Day 50 of EPIC | Full Body HARDCORE HIIT WORKOUT Part III - FINALE"
+1 more
80 81 82 83 84
推荐装备

在家做这个计划，你需要以下健身器材。我们总是建议在锻炼时使用蓝牙胸带心率监测器，以获得最准确和最佳性能跟踪。

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Quickdraw Adjustable Dumbbells
本计划的首选

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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