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高强度锻炼

Smoke Session

激烈   30 分钟

目标区域: Lower Body

器械: Exercise Mat

Frank 🇺🇸 🇩🇪
 		    由私人教练添加 Frank 🇺🇸 🇩🇪
Smoke Session
标签
自重锻炼 下半身锻炼
描述

This is a mix of new and old school. An army smoke session (Physical Training) with a little bit of stretchy muscle love. This will do wonders for your mid section!

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 30 秒
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.
Jumping Jacks
1 分钟
The Heisman Shuffle
The Heisman Shuffle
1 分钟
Prisoner Squats
Prisoner Squats
1 分钟
Rest
Rest
30 秒
1 2 Burpees
1 2 Burpees
1 分钟
Rest
Rest
1 分钟

设置 2 : 1 个回合
Jab Cross Hook Elbow Left
❤️ 适中（第2区）
Jab Cross Hook Elbow Left
1 分钟
Jab Cross Hook Elbow Right
Jab Cross Hook Elbow Right
1 分钟
Upper Cuts
❤️ 适中（第2区）
Upper Cuts
1 分钟
Cross Knees to Elbows
Cross Knees to Elbows
1 分钟
Elbow Strike, Knee Strike
❤️ 适中（第2区）
Elbow Strike, Knee Strike
1 分钟
Front Kicks
Front Kicks
1 分钟
Rest
Rest
1 分钟

设置 3 : 1 个回合
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
30 秒
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
Rest
Rest
15 秒
Leg Raises
Leg Raises
30 秒
Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.
Russian Twists
30 秒
Rest
Rest
15 秒
Sit-Ups
Sit-Ups
1 分钟
Rest
Rest
10 秒
Frog Crunches
Frog Crunches
1 分钟
Rest
Rest
10 秒
Ankle Grabbers
Ankle Grabbers
30 秒
Bent Knee Twists
Bent Knee Twists
1 分钟
Rest
Rest
1 分钟

设置 4 : 1 个回合
Push-Up and Rotation
Push-Up and Rotation
30 秒
Rest
Rest
15 秒
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
30 秒
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 秒
Rest
Rest
15 秒
Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.
Floor Bridge
30 秒
Reverse Table Top
Reverse Table Top
30 秒
Rest
Rest
1 分钟

设置 5 : 1 个回合
Double Pigeon
Double Pigeon
1 分钟
Wide Left Leg Stretch
Wide Left Leg Stretch
30 秒
Wide Right Leg Stretch
Wide Right Leg Stretch
30 秒
Center Leg Stretch
Center Leg Stretch
30 秒
Leg Crossover Stretches
Leg Crossover Stretches
1 分钟
Firm your shoulder blades against your back for maximum effect.
Cobra
30 秒
Prone Savasana
Prone Savasana
1 分钟

Workout Discussion

20 Sep
Excellent work Frank! Hope you are enjoying your weekend! 💥👍🥳🥰🥳
19 Sep
Gotta flex tha guns Unc!💪🏽💥
19 Sep
I see a lot of smoke around you Frank💪👏

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在 Workout Trainer 进行这项锻炼
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推荐装备

在家做这个锻炼，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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锻炼类别

精选

精选

weight loss

减重

abs & core

腹部和核心肌群

bodyweight

体重

youtube

YouTube

community created

已创建社区

weightlifting

举重

interval timers

间隔计时器

cardio

有氧锻炼

toning

爽肤

full body

全身

更多： 跑步, 瑜伽, 体能测试, 手臂, 臀部和腿部, 伸展, 强度, 自行车, 热身, 冷却, 冥想和呼吸, 影响低, 步行, 攀岩, 耐力, 拳击, 舞蹈, 女性专属, 男性专属, 老年人专属, 健康问题, 季节性, 专业, 自由