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适度锻炼

HIIt1

中度   39 分钟

目标区域: Full Body

器械: Dumbbells, Kettlebells

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HIIt1
标签
家庭健身房锻炼 全身锻炼 哑铃锻炼 壶铃锻炼
描述

1st

Exercises

设置 1 : 1 个回合
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
❤️ 适中（第2区）
Jumping Jacks
40 秒
Rest
Rest
20 秒
Jump your feet forward to a squat.
Burpees
40 秒
Rest
Rest
20 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
40 秒
Rest
Rest
20 秒
Jump out, spreading your legs and snapping your arms to the sides.
Seal Jacks
40 秒
Rest
Rest
20 秒
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
❤️ 适中（第2区）
Jumping Jacks
40 秒
Rest
Rest
20 秒
Jump your feet forward to a squat.
Burpees
40 秒
Rest
Rest
20 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
40 秒
Rest
Rest
20 秒
Jump out, spreading your legs and snapping your arms to the sides.
Seal Jacks
40 秒
Rest
Rest
20 秒
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
40 秒
Rest
Rest
20 秒
Jump your feet forward to a squat.
Burpees
40 秒
Rest
Rest
20 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
40 秒
Rest
Rest
20 秒
Jump out, spreading your legs and snapping your arms to the sides.
Seal Jacks
40 秒

设置 2 : 1 个回合
Rest
Rest
1 分钟

设置 3 : 1 个回合
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
Alternating Bicep Curls
40 秒
Rest
Rest
20 秒
Alternating Bent Over Rows
Alternating Bent Over Rows
40 秒
Rest
Rest
20 秒
Bear Crawls
Bear Crawls
40 秒
Rest
Rest
20 秒
Alternating Kettlebell Swings
Alternating Kettlebell Swings
40 秒
Rest
Rest
20 秒
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
Alternating Bicep Curls
40 秒
Rest
Rest
20 秒
Alternating Bent Over Rows
Alternating Bent Over Rows
40 秒
Rest
Rest
20 秒
Bear Crawls
Bear Crawls
40 秒
Rest
Rest
20 秒
Alternating Kettlebell Swings
Alternating Kettlebell Swings
40 秒
Rest
Rest
20 秒
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
Alternating Bicep Curls
40 秒
Rest
Rest
20 秒
Alternating Bent Over Rows
Alternating Bent Over Rows
40 秒
Rest
Rest
20 秒
Bear Crawls
Bear Crawls
40 秒
Rest
Rest
20 秒
Alternating Kettlebell Swings
Alternating Kettlebell Swings
40 秒

设置 4 : 1 个回合
Rest
Rest
1 分钟

设置 5 : 1 个回合
Alternating Lateral Lunges with Kettlebell
Alternating Lateral Lunges with Kettlebell
40 秒
Rest
Rest
20 秒
Kettlebell Goblet Squats
Kettlebell Goblet Squats
40 秒
Rest
Rest
20 秒
Lying Right Leg Circles
Lying Right Leg Circles
40 秒
Lying Left Leg Circles
Lying Left Leg Circles
40 秒
Rest
Rest
20 秒
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
40 秒
Rest
Rest
20 秒
Alternating Lateral Lunges with Kettlebell
Alternating Lateral Lunges with Kettlebell
40 秒
Rest
Rest
20 秒
Kettlebell Goblet Squats
Kettlebell Goblet Squats
40 秒
Rest
Rest
20 秒
Lying Right Leg Circles
Lying Right Leg Circles
40 秒
Lying Left Leg Circles
Lying Left Leg Circles
40 秒
Rest
Rest
20 秒
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
40 秒
Rest
Rest
20 秒
Alternating Lateral Lunges with Kettlebell
Alternating Lateral Lunges with Kettlebell
40 秒
Rest
Rest
20 秒
Kettlebell Goblet Squats
Kettlebell Goblet Squats
40 秒
Rest
Rest
20 秒
Lying Right Leg Circles
Lying Right Leg Circles
40 秒
Lying Left Leg Circles
Lying Left Leg Circles
40 秒
Rest
Rest
20 秒
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
40 秒

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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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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。

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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