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初学者锻炼

Full Body

适度   23 分钟

目标区域: Legs

器械: Treadmill, Strength Machine, Dumbbells

Melinda Mcguffey
 		    添加人 Melinda Mcguffey
Full Body
标签
完整健身房锻炼 腿部锻炼 跑步机锻炼 力量器械锻炼 哑铃锻炼
描述

Short but sweet full body.

Exercises

设置 1 : 1 个回合
Treadmill Walk
Treadmill Walk
5 分钟
重量: 适中
❤️ 适中（第2区）
Cable Lat Pull Down
10 次数
重量: 适中
❤️ 适中（第2区）
Seated Cable Row
10 次数
Leg Press
重量: 适中
❤️ 适中（第2区）
Leg Press
12 次数
Hammer Curls
重量: 适中
❤️ 适中（第2区）
Hammer Curls
12 次数
Leg Curls
重量: 适中
❤️ 适中（第2区）
Leg Curls
12 次数
Dragon Squats
Dragon Squats
30 秒
Dumbbell Deadlifts
重量: 适中
❤️ 适中（第2区）
Dumbbell Deadlifts
12 次数
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
30 秒
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
30 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
30 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
30 秒
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
30 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
30 秒

设置 2 : 1 个回合
重量: 适中
❤️ 适中（第2区）
Cable Lat Pull Down
10 次数
重量: 适中
❤️ 适中（第2区）
Seated Cable Row
10 次数
Leg Press
重量: 适中
❤️ 适中（第2区）
Leg Press
12 次数
Hammer Curls
重量: 适中
❤️ 适中（第2区）
Hammer Curls
12 次数
Leg Curls
重量: 适中
❤️ 适中（第2区）
Leg Curls
12 次数
Dragon Squats
Dragon Squats
30 秒
Dumbbell Deadlifts
重量: 适中
❤️ 适中（第2区）
Dumbbell Deadlifts
12 次数
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
30 秒
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
30 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
30 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
30 秒
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
30 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
30 秒
Treadmill Walk
Treadmill Walk
5 分钟

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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.

Buy Now

使用相同器材的锻炼

Weights And Cardio
Weights And Cardio
43 分钟 25 秒, 中度
在 Workout Trainer 进行这项锻炼
✓ 跟随移动多媒体锻炼
✓ 集成智能手表和心率监测器体验
✓ 赚取积分，在排行榜上竞争，保持动力！
✓ 适合您忙碌生活方式的日程安排
在 App Store 中下载   从 Google Play 下载 Workout Trainer。
记录锻炼
推荐装备

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。

显示更多

锻炼类别

精选

精选

weight loss

减重

abs & core

腹部和核心肌群

bodyweight

体重

youtube

YouTube

community created

已创建社区

weightlifting

举重

interval timers

间隔计时器

cardio

有氧锻炼

toning

爽肤

full body

全身

更多： 跑步, 瑜伽, 体能测试, 手臂, 臀部和腿部, 伸展, 强度, 自行车, 热身, 冷却, 冥想和呼吸, 影响低, 步行, 攀岩, 耐力, 拳击, 舞蹈, 女性专属, 男性专属, 老年人专属, 健康问题, 季节性, 专业, 自由