Ketty

中度 Duration 49 分钟

目标区域: Full Body

器械: Kettlebells, Dumbbells, Bench, Stability Ball, Exercise Mat

添加人 Joao Forja

标签

家庭健身房锻炼全身锻炼壶铃锻炼哑铃锻炼卧推锻炼健身球锻炼

Exercises

设置 1 : 2 个回合

Kettlebell Goblet Squats

Kettlebell Goblet Squats

1 分钟

Stand up tall without leaning over and repeat.

Sumo Squats with Kettlebell

45 秒

Kettlebell Curl to Press

Kettlebell Curl to Press

1 分钟

15 秒

设置 2 : 2 个回合

Kettlebell Hammer Curls

Kettlebell Hammer Curls

1 分钟

Kettlebell Halo

Kettlebell Halo

1 分钟

Kettlebell Squat to Upright Row

Kettlebell Squat to Upright Row

1 分钟

15 秒

设置 3 : 2 个回合

Kettlebell Swings

Kettlebell Swings

1 分钟

Kettlebell Upright Rows

Kettlebell Upright Rows

1 分钟

Lying Dumbbell Tricep Extensions

Lying Dumbbell Tricep Extensions

1 分钟

15 秒

设置 4 : 2 个回合

Left Lawnmower with Kettlebell

Left Lawnmower with Kettlebell

1 分钟

Right Lawnmower with Kettlebell

Right Lawnmower with Kettlebell

1 分钟

Left Lunges with Kettlebell

Left Lunges with Kettlebell

1 分钟

Right Lunges with Kettlebell

Right Lunges with Kettlebell

1 分钟

设置 5 : 2 个回合

Twist your torso to the left and try to touch your hands to the ground.

1 分钟

1 分钟

15 秒

Twist your torso to the left and try to touch your hands to the ground.

40 秒

Weighted Russian Twists

30 秒

30 秒

40 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.

1 分钟

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.

1 分钟

40 秒

20 秒

1 分钟

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.

1 分钟

Stretch your arms overhead with palms on the ground.

1 分钟

相关锻炼

24 分钟, 中度

10 分钟 30 秒, 中度

Kettlebell Basic

Kettlebell Basic

22 分钟 45 秒, 中度

Kettlebell workout

Kettlebell workout

11 分钟 45 秒, 中度

51 分钟 15 秒, 激烈

14 分钟 56 秒, 中度

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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Upperbody Dumbell

Upperbody Dumbell

21 分钟 30 秒, 中度

Chest Day - Day 17

Chest Day - Day 17

45 分钟 50 秒, 激烈

Complete Strength 67

Complete Strength 67

37 分钟, 激烈

40 分钟 20 秒, 激烈

Upper Body Circuit

Upper Body Circuit

27 分钟, 激烈

Athlean-X Dumbells

Athlean-X Dumbells

21 分钟 25 秒, 激烈