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适度锻炼

High Intensity

中度   13 分钟

目标区域: Full Body

器械: Exercise Mat

Paul Martinez
 		    由私人教练添加 Paul Martinez
High Intensity
标签
自重锻炼 全身锻炼
描述

10 min workout High Intensity

Exercises

设置 1 : 1 个回合
10 Min High Intensity
1 分钟
Stretch your arms overhead with palms on the ground.
Child's Pose
1 分钟

设置 2 : 1 个回合
Jump your feet forward to a squat.
❤️ 轻松（第1区）
Burpees
45 秒
Rest
Rest
15 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.
Push-Ups
45 秒
Rest
Rest
15 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
45 秒
Rest
Rest
15 秒
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
❤️ 轻松（第1区）
Squats
45 秒
Rest
Rest
15 秒
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
45 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
45 秒
Rest
Rest
15 秒
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
45 秒
Rest
Rest
15 秒
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
45 秒
Rest
Rest
15 秒
Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.
Corpse
45 秒
Rest
Rest
15 秒
Bent Knee Twists
Bent Knee Twists
45 秒

设置 3 : 1 个回合
Rest
Rest
1 分钟

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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

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weight loss

减重

abs & core

腹部和核心肌群

bodyweight

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community created

已创建社区

weightlifting

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interval timers

间隔计时器

cardio

有氧锻炼

toning

爽肤

full body

全身

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