Doing It All

中度 Duration 38 分钟

目标区域: Legs

器械: Resistance Bands, Barbell, Kettlebells, Dumbbells, Bench, Exercise Mat, Chair

添加人 Linda Arocho

标签

完整健身房锻炼腿部锻炼阻力带锻炼杠铃锻炼壶铃锻炼哑铃锻炼卧推锻炼椅子锻炼

Exercises

设置 1 : 1 个回合

Clockwise Neck Rolls

Clockwise Neck Rolls

15 秒

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

15 秒

Chin to Chest Stretch

Chin to Chest Stretch

15 秒

30 秒

Forward Shoulder Rolls

Forward Shoulder Rolls

15 秒

Backward Shoulder Rolls

Backward Shoulder Rolls

15 秒

Good Morning Sunshines

Good Morning Sunshines

30 秒

30 秒

设置 2 : 1 个回合

30 秒

30 秒

Freestyle Dancing

Freestyle Dancing

1 分钟

1 分钟

30 秒

Walking High Knees

Walking High Knees

30 秒

30 秒

30 秒

30 秒

30 秒

30 秒

30 秒

30 秒

30 秒

30 秒

15 秒

设置 3 : 1 个回合

Shoulder Opener with Band

Shoulder Opener with Band

30 秒

Torso Twist with Band

Torso Twist with Band

30 秒

Rear Delt Squeeze with Band

Rear Delt Squeeze with Band

30 秒

20 秒

设置 4 : 1 个回合

Barbell Bicep Curls

Barbell Bicep Curls

30 秒

Barbell Deadlifts

Barbell Deadlifts

30 秒

Barbell Bent-Over Rows

Barbell Bent-Over Rows

30 秒

30 秒

15 秒

15 秒

设置 5 : 1 个回合

Kettlebell Right Arm Bent Over Row

Kettlebell Right Arm Bent Over Row

30 秒

Kettlebell Left Arm Bent Over Row

Kettlebell Left Arm Bent Over Row

30 秒

Kettlebell Swings

Kettlebell Swings

30 秒

Right Suitcase Squats with Kettlebell

Right Suitcase Squats with Kettlebell

30 秒

Left Suitcase Squats with Kettlebell

Left Suitcase Squats with Kettlebell

30 秒

15 秒

设置 6 : 1 个回合

Alternating Bicep Curls

Alternating Bicep Curls

30 秒

Alternating Hammer Curls

Alternating Hammer Curls

30 秒

Isometric Bicep Curls

Isometric Bicep Curls

30 秒

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

30 秒

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

30 秒

Tricep Extensions

Tricep Extensions

30 秒

Tricep Kickbacks

Tricep Kickbacks

30 秒

Dumbell Back Row

Dumbell Back Row

30 秒

Dumbbell Chest Press

Dumbbell Chest Press

30 秒

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

15 秒

设置 7 : 1 个回合

Mountain Pose with Prayer Hands

Mountain Pose with Prayer Hands

30 秒

20 秒

Left Twisted Chair Pose

Left Twisted Chair Pose

15 秒

Right Twisted Chair Pose

Right Twisted Chair Pose

15 秒

1 分钟

Right Warrior 1

Right Warrior 1

30 秒

30 秒

30 秒

Look up with Arched Back

Look up with Arched Back

15 秒

Standing Back Bend

Standing Back Bend

20 秒

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

20 秒

1 分钟

Tricep Stretches

Tricep Stretches

30 秒

Overhead Stretches

Overhead Stretches

15 秒

15 秒

设置 8 : 1 个回合

Lying Spinal Twist

Lying Spinal Twist

1 分钟

Lying Torso Twists

Lying Torso Twists

30 秒

Lying Hamstring Stretches

Lying Hamstring Stretches

1 分钟

Seated Leg Stretch

Seated Leg Stretch

30 秒

Center Leg Stretch

Center Leg Stretch

15 秒

Wide Right Leg Stretch

Wide Right Leg Stretch

15 秒

Wide Left Leg Stretch

Wide Left Leg Stretch

15 秒

Seated Torso Twists

Seated Torso Twists

20 秒

30 秒

Supine Butterfly

Supine Butterfly

30 秒

Pretzel Stretches

Pretzel Stretches

1 分钟

30 秒

Savasana for Lower Back

Savasana for Lower Back

30 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.