Core

中度 Duration 12 分钟

目标区域: Core, Full Body

器械: Bench, Pull Up Bar, Dumbbells

添加人 Yogesh Shah

标签

家庭健身房锻炼腹肌和核心锻炼卧推锻炼拉杆锻炼哑铃锻炼

Exercises

设置 1 : 1 个回合

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.

15 次数

15 次数

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 分钟

Jump your feet forward to a squat.

15 次数

15 次数

设置 2 : 1 个回合

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

15 次数

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

Your hips should stay low as you do this. Increase your speed to increase your heart rate.

Mountain Climbers

1 分钟

15 次数

设置 3 : 1 个回合

15 次数

As the exercise gets harder, resist the urge to swing your body.

Dumbbell Lateral Shoulder Raises

15 次数

15 次数

Dumbbell Front Raises

Dumbbell Front Raises

15 次数

Overhead Presses

Overhead Presses

15 次数

Tricep Extensions

Tricep Extensions

15 次数

出现在

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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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