Core

中度 Duration 28 分钟

目标区域: Core

器械: Exercise Mat, Medicine Ball, Dumbbells, Kettlebells

添加人 Holly Holland

标签

完整健身房锻炼腹肌和核心锻炼实心球锻炼哑铃锻炼壶铃锻炼

Exercises

设置 1 : 1 个回合

Seated Side Stretch

Seated Side Stretch

30 秒

Seated Side Stretch

Seated Side Stretch

30 秒

Wide Leg Stretches

Wide Leg Stretches

20 秒

30 秒

30 秒

30 秒

Upward Facing Dog

Upward Facing Dog

30 秒

Stretch your arms overhead with palms on the ground.

30 秒

Upward Facing Dog

Upward Facing Dog

20 秒

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

30 秒

30 秒

设置 2 : 3 个回合

Modified Knee Ups

Modified Knee Ups

15 次数

12 次数

Bridge with Pullovers

Bridge with Pullovers

12 次数

Elbow to Knee Bird Dogs

Elbow to Knee Bird Dogs

12 次数

12 次数

Bent Knee Hip Raises

Bent Knee Hip Raises

10 次数

Cross Knees to Elbows

Cross Knees to Elbows

12 次数

Dumbbell Left Side Bends

Dumbbell Left Side Bends

12 次数

Dumbbell Right Side Bends

Dumbbell Right Side Bends

12 次数

Dumbbell Woodchops

Dumbbell Woodchops

12 次数

Dumbbell Woodchops

Dumbbell Woodchops

12 次数

Make sure your abs are engaged while performing this exercise.

Kettlebell Around the Waist

12 次数

Kettlebell Halo

Kettlebell Halo

12 次数

combine with a crunch

设置 3 : 1 个回合

Seated Side Stretch

Seated Side Stretch

30 秒

Seated Side Stretch

Seated Side Stretch

30 秒

Wide Leg Stretches

Wide Leg Stretches

20 秒

30 秒

30 秒

30 秒

Upward Facing Dog

Upward Facing Dog

30 秒

Stretch your arms overhead with palms on the ground.

30 秒

Upward Facing Dog

Upward Facing Dog

20 秒

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

30 秒

30 秒

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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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