初学者锻炼

Light Circuit

适度 Duration 30 分钟

目标区域: Full Body

器械: Exercise Mat, Dumbbells

由私人教练添加 Natilie & Shawn Wooldridge

标签

家庭健身房锻炼全身锻炼哑铃锻炼

描述

Try this total body beginner-friendly tabata workout. We'll be doing 30 sec on and 10 sec off. Four sets with a 1 min rest in between. If you don't have access to dumbbells, you can substitute with soup cans or water bottles. Have fun!

Exercises

设置 1 : 4 个回合

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.

30 秒

10 秒

Prisoner Squats

Prisoner Squats

30 秒

10 秒

Downward Facing Dog

Downward Facing Dog

30 秒

10 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

10 秒

30 秒

10 秒

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.

❤️ 适中（第2区）

30 秒

10 秒

Lie on your back with your knees bent and your hands behind neck. Inhale.

❤️ 适中（第2区）

30 秒

10 秒

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

❤️ 适中（第2区）

Mountain Climbers

30 秒

10 秒

Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.

30 秒

10 秒

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

重量: 轻

Dumbbell Bent Over Rows

30 秒

Good Morning Sunshines

Good Morning Sunshines

1 分钟

出现在

interval timers

间隔计时器

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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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