Total Body

中度 Duration 30 分钟

目标区域: Full Body

器械: Dumbbells, Wall, Exercise Mat

添加人 Kory Obenshain

标签

家庭健身房锻炼全身锻炼哑铃锻炼墙壁锻炼

Exercises

设置 1 : 1 个回合

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

30 秒

Lie on your back with your knees bent and your hands behind neck. Inhale.

30 秒

Once you've found your balance, straighten your legs in front of you as you counterbalance your body back. Return to the balanced bent knee position and repeat.

30 秒

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

45 秒

Weighted Sumo Squats

Weighted Sumo Squats

45 秒

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

45 秒

Repeat on the left side and continue alternating sides.

45 秒

Tricep Extensions

Tricep Extensions

45 秒

45 秒

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.

Alternating Bicep Curls

45 秒

Dumbbell Deadlifts

Dumbbell Deadlifts

45 秒

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

30 秒

Lying Right Leg Lifts

Lying Right Leg Lifts

1 分钟

Lying Left Leg Lifts

Lying Left Leg Lifts

1 分钟

Pelvic Tilt Bridge

Pelvic Tilt Bridge

1 分钟

Plank with Toe Taps

Plank with Toe Taps

30 秒

Dumbbell Chest Press

Dumbbell Chest Press

1 分钟

45 秒

Tricep Kickbacks

Tricep Kickbacks

45 秒

30 秒

设置 2 : 1 个回合

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

30 秒

Lie on your back with your knees bent and your hands behind neck. Inhale.

30 秒

Once you've found your balance, straighten your legs in front of you as you counterbalance your body back. Return to the balanced bent knee position and repeat.

30 秒

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

45 秒

Weighted Sumo Squats

Weighted Sumo Squats

45 秒

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

45 秒

Repeat on the left side and continue alternating sides.

45 秒

Tricep Extensions

Tricep Extensions

45 秒

45 秒

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.

Alternating Bicep Curls

45 秒

Dumbbell Deadlifts

Dumbbell Deadlifts

45 秒

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

30 秒

Lying Right Leg Lifts

Lying Right Leg Lifts

1 分钟

Lying Left Leg Lifts

Lying Left Leg Lifts

1 分钟

Pelvic Tilt Bridge

Pelvic Tilt Bridge

1 分钟

Plank with Toe Taps

Plank with Toe Taps

30 秒

Dumbbell Chest Press

Dumbbell Chest Press

1 分钟

45 秒

Tricep Kickbacks

Tricep Kickbacks

45 秒

设置 3 : 1 个回合

Right Arm Cross Stretch

Right Arm Cross Stretch

20 秒

Left Arm Cross Stretch

Left Arm Cross Stretch

20 秒

1 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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