Core builder

中度 Duration 24 分钟

目标区域: Core, Shoulders

器械: Exercise Mat, Dumbbells

由私人教练添加 Tomas Perucca

标签

家庭健身房锻炼腹肌和核心锻炼哑铃锻炼

Exercises

设置 1 : 2 个回合

10 次数

5 秒

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

10 次数

5 each side

5 秒

Extended Child's Pose

Extended Child's Pose

20 秒

5 秒

20 秒

15 秒

设置 2 : 3 个回合

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

10 次数

20 秒

20 秒

20 秒

Slowly lower down from each crunch and return to the starting position.

Cross Body Crunches

10 次数

20 秒

Left Hip Flexor Stretch

Left Hip Flexor Stretch

15 秒

Right Hip Flexor Stretch

Right Hip Flexor Stretch

15 秒

20 秒

设置 3 : 3 个回合

30 秒

Use a moderate weight, both hands, 15sec forth, 15sec back

20 秒

Rotating Elbow Plank

Rotating Elbow Plank

10 次数

5 times each side.

20 秒

10 次数

20 秒

Extended Child's Pose

Extended Child's Pose

20 秒

设置 4 : 1 个回合

Left Warrior 1 with High Lunge

Left Warrior 1 with High Lunge

15 秒

Right Warrior 1 with High Lunge

Right Warrior 1 with High Lunge

15 秒

20 秒

20 秒

Pretzel Stretches

Pretzel Stretches

40 秒

Lying Torso Twists

Lying Torso Twists

20 秒

20 秒

Child's Pose with Side Reaches

Child's Pose with Side Reaches

30 秒

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Daily Core & Arms

Daily Core & Arms

12 分钟 35 秒, 中度

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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