Strength 2

中度 Duration 43 分钟

目标区域: Lower Body

器械: Dumbbells, Exercise Mat

添加人 L Rocha

标签

家庭健身房锻炼下半身锻炼哑铃锻炼

描述

Stretch & Strengthen...You'll sit, stand, sit and end up on your stomach. No weights.

Exercises

设置 1 : 1 个回合

40 秒

30 秒

30 秒

Tricep Kickbacks

重量: 轻

Tricep Kickbacks

30 秒

Left Tricep Push-Ups

Left Tricep Push-Ups

30 秒

Lateral Lunge with Bicep Curl

重量: 轻

Lateral Lunge with Bicep Curl

1 分钟

Right Tricep Push-Ups

Right Tricep Push-Ups

30 秒

Reverse Lunge to Right Side Lunges

Reverse Lunge to Right Side Lunges

1 分钟

Lateral Lunge with Tricep Extension

重量: 轻

Lateral Lunge with Tricep Extension

1 分钟

Reverse Lunge to Left Side Lunges

Reverse Lunge to Left Side Lunges

1 分钟

设置 2 : 1 个回合

Inward Wrist Circles

Inward Wrist Circles

15 秒

Outward Wrist Circles

Outward Wrist Circles

15 秒

1 分钟

30 秒

Bent Knee Hip Raises

Bent Knee Hip Raises

40 秒

Bent Knee Twists

Bent Knee Twists

45 秒

Right Lying Clams

Right Lying Clams

30 秒

Left Lying Clams

Left Lying Clams

30 秒

设置 3 : 1 个回合

Standing Back Bend

Standing Back Bend

30 秒

4-Square Single Leg Hops

4-Square Single Leg Hops

45 秒

20 秒

45 秒

Big Forward Arm Circles

Big Forward Arm Circles

30 秒

Balancing Stick

Balancing Stick

30 秒

Big Reverse Arm Circles

Big Reverse Arm Circles

30 秒

40 秒

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

30 秒

40 秒

3 Point Touches

3 Point Touches

40 秒

设置 4 : 1 个回合

30 秒

30 秒

Dips with Leg Extension

Dips with Leg Extension

45 秒

45 秒

Left Side Plank Dips

Left Side Plank Dips

30 秒

Lying Spinal Twist

Lying Spinal Twist

45 秒

Right Side Plank Dips

Right Side Plank Dips

30 秒

设置 5 : 1 个回合

20 秒

40 秒

Downward Facing Dog

Downward Facing Dog

20 秒

Mountain Climbers

Mountain Climbers

40 秒

20 秒

Plank with Toe Taps

Plank with Toe Taps

45 秒

设置 6 : 1 个回合

1 分钟

30 秒

Bent Knee Hip Raises

Bent Knee Hip Raises

40 秒

Bent Knee Twists

Bent Knee Twists

45 秒

Right Lying Clams

Right Lying Clams

30 秒

Left Lying Clams

Left Lying Clams

30 秒

设置 7 : 1 个回合

Standing Back Bend

Standing Back Bend

20 秒

4-Square Single Leg Hops

4-Square Single Leg Hops

45 秒

20 秒

45 秒

Big Forward Arm Circles

Big Forward Arm Circles

30 秒

Balancing Stick

Balancing Stick

20 秒

Big Reverse Arm Circles

Big Reverse Arm Circles

30 秒

40 秒

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

20 秒

40 秒

3 Point Touches

3 Point Touches

40 秒

设置 8 : 1 个回合

30 秒

30 秒

Dips with Leg Extension

Dips with Leg Extension

45 秒

30 秒

Left Side Plank Dips

Left Side Plank Dips

40 秒

Lying Spinal Twist

Lying Spinal Twist

45 秒

Right Side Plank Dips

Right Side Plank Dips

40 秒

设置 9 : 1 个回合

20 秒

30 秒

Downward Facing Dog

Downward Facing Dog

20 秒

Mountain Climbers

Mountain Climbers

40 秒

20 秒

Elbow Plank Hop Outs

Elbow Plank Hop Outs

30 秒

设置 10 : 1 个回合

20 秒

10 秒

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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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