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高强度锻炼

Pump Up

激烈   32 分钟

目标区域: Full Body, Yoga

器械: Resistance Bands, Exercise Mat

Frank Mckinney
 		    添加人 Frank Mckinney
Pump Up
标签
家庭健身房锻炼 全身锻炼 阻力带锻炼
描述

Resistance band

Exercises

设置 1 : 1 个回合
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
2 分钟
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
70 次数
Rest
Rest
30 秒

设置 2 : 1 个回合
Band Bicep Curls
Band Bicep Curls
3 分钟
Right Lunge with Band Bicep Curl
Right Lunge with Band Bicep Curl
1 分钟
Left Lunge with Band Bicep Curl
Left Lunge with Band Bicep Curl
1 分钟
Rest
Rest
1 分钟

设置 3 : 1 个回合
Band Bicep Curls
Band Bicep Curls
3 分钟
Right Lunge with Band Bicep Curl
Right Lunge with Band Bicep Curl
1 分钟
Left Lunge with Band Bicep Curl
Left Lunge with Band Bicep Curl
1 分钟
Rest
Rest
1 分钟

设置 4 : 1 个回合
Band Bicep Curls
Band Bicep Curls
3 分钟
Right Lunge with Band Bicep Curl
Right Lunge with Band Bicep Curl
1 分钟
Left Lunge with Band Bicep Curl
Left Lunge with Band Bicep Curl
1 分钟
Rest
Rest
1 分钟

设置 5 : 1 个回合
If possible, press your heels toward the floor. Keep your shoulders down and back.
Downward Facing Dog
2 分钟
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
1 分钟 30 秒
Rest
Rest
30 秒

设置 6 : 1 个回合
If possible, press your heels toward the floor. Keep your shoulders down and back.
Downward Facing Dog
2 分钟
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
1 分钟 30 秒
Rest
Rest
30 秒

设置 7 : 1 个回合
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
1 分钟

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24 分钟 10 秒, 中度
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11 分钟 42 秒, 中度
BANDS and stuff
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Rep Fitness Resistance Bands
本次锻炼的首选

Rep Fitness Resistance Bands

These resistance bands come in different colors to easily identify the resistance level and are heavy duty enough to handle serious workouts.

Buy Now

使用相同器材的锻炼

15 Minute Leg Workout with Resistance Band - LEG Day with Coach O!
15 Minute Leg Workout with Resistance Band - LEG Day with Coach O!
15 分钟 46 秒, 适度
Resistance Band Leg Workout for Beginners
Resistance Band Leg Workout for Beginners
15 分钟 34 秒, 适度
20 Minute Upper Body Resistance Band Home Workout
20 Minute Upper Body Resistance Band Home Workout
20 分钟 44 秒, 中度
The Ultimate Resistance Band Workout (Full Body)
The Ultimate Resistance Band Workout (Full Body)
24 分钟 57 秒, 中度
10 Minute First Trimester Prenatal Toning Workout - tone your legs, arms and core, pregnancy-safe
10 Minute First Trimester Prenatal Toning Workout - tone your legs, arms and core, pregnancy-safe
10 分钟 31 秒, 适度
Glute’d
Glute’d
5 分钟 30 秒, 适度
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