Plate Attack

中度 Duration 39 分钟

目标区域: Full Body

器械: Dumbbells, Stability Ball, Medicine Ball, Kettlebells, Barbell

添加人 James Cummings

标签

完整健身房锻炼全身锻炼哑铃锻炼健身球锻炼实心球锻炼壶铃锻炼杠铃锻炼

描述

Use barbell plates for resistance

Exercises

设置 1 : 1 个回合

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

Jog on the Spot

1 分钟

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

1 分钟

Bend your knees as needed, but work towards keeping your legs straight. Feel the stretch on the back of your legs.

Rotating Toe Touches

1 分钟

1 分钟

Knees to Elbows

Knees to Elbows

1 分钟

1 分钟

Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.

1 分钟

2 分钟

设置 2 : 1 个回合

Tricep Extensions

Tricep Extensions

1 分钟

Right Lunge With Left Rows

Right Lunge With Left Rows

30 秒

Left Lunge With Right Rows

Left Lunge With Right Rows

30 秒

Weighted Ball Crunch

Weighted Ball Crunch

1 分钟

Russian Twists with a Ball

Russian Twists with a Ball

1 分钟

1 分钟

Lateral Lunge with Shoulder Press

Lateral Lunge with Shoulder Press

1 分钟

Kettlebell Swings

Kettlebell Swings

1 分钟

Kettlebell Halo

Kettlebell Halo

1 分钟

2 分钟

设置 3 : 1 个回合

Tricep Extensions

Tricep Extensions

1 分钟

Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.

1 分钟

Reverse Crunch with Ball

Reverse Crunch with Ball

1 分钟

1 分钟

Lateral to Front Raises

Lateral to Front Raises

1 分钟

Lateral to Front Raises

Lateral to Front Raises

1 分钟

Plank with Toe Taps

Plank with Toe Taps

1 分钟

Rotating Elbow Plank

Rotating Elbow Plank

1 分钟

2 分钟

设置 4 : 1 个回合

Tricep Extensions

Tricep Extensions

1 分钟

1 分钟

1 分钟

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

1 分钟

1 分钟

Lengthening Stretches

5 分钟

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Quickdraw Adjustable Dumbbells

本次锻炼的首选

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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