Weight Training

中度 Duration 45 分钟

目标区域: Full Body

器械: Dumbbells, Kettlebells, Exercise Mat

添加人 Drew Winchester

标签

家庭健身房锻炼全身锻炼哑铃锻炼壶铃锻炼

Exercises

设置 1 : 2 个回合

Knees to Elbows

❤️ 适中（第2区）

Knees to Elbows

1 分钟

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.

❤️ 适中（第2区）

Prisoner Squats

1 分钟

15 秒

Dumbbell Side Bends

重量: 适中
❤️ 适中（第2区）

Dumbbell Side Bends

1 分钟

15 秒

❤️ 适中（第2区）

1 分钟

15 秒

Tricep Kickbacks

重量: 轻
❤️ 适中（第2区）

Tricep Kickbacks

1 分钟

45 秒

设置 2 : 3 个回合

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: 适中
❤️ 适中（第2区）

Dumbbell Bent Over Rows

1 分钟

20 秒

Tricep Extensions

重量: 适中
❤️ 适中（第2区）

Tricep Extensions

1 分钟

20 秒

Dumbbell Chest Press

重量: 适中
❤️ 适中（第2区）

Dumbbell Chest Press

1 分钟

20 秒

After four concentrated reps, switch sides.

重量: 适中
❤️ 适中（第2区）

Isometric Bicep Curls

1 分钟

20 秒

Right Lawnmower with Kettlebell

重量: 适中
❤️ 适中（第2区）

Right Lawnmower with Kettlebell

45 秒

Left Lawnmower with Kettlebell

重量: 适中
❤️ 适中（第2区）

Left Lawnmower with Kettlebell

45 秒

20 秒

As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.

重量: 适中
❤️ 适中（第2区）

Dumbbell Push Press

1 分钟

1 分钟

设置 3 : 1 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.

45 秒

15 秒

Hold your body in a very straight line keeping your abs and glutes contracted.

❤️ 适中（第2区）

Elbows to Hands Plank

1 分钟

Extended Child's Pose

Extended Child's Pose

1 分钟

1 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.

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