Bbac30

中度 Duration 30 分钟

目标区域: Back, Arms

器械: Dumbbells, Bench, Chair

添加人 Tim Walker

标签

家庭健身房锻炼背部锻炼哑铃锻炼卧推锻炼椅子锻炼

描述

Just 30

Exercises

设置 1 : 2 个回合

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

10 次数

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

10 次数

Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.

Dumbbell Renegade Rows

10 次数

1 分钟

设置 2 : 2 个回合

Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.

Alternating Bicep Curls

10 次数

Alternating Bent Over Rows

Alternating Bent Over Rows

10 次数

1 分钟

设置 3 : 3 个回合

Seated Bicep Curls

Seated Bicep Curls

10 次数

Dumbbell Deadlifts

Dumbbell Deadlifts

10 次数

1 分钟

设置 4 : 3 个回合

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

30 秒

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

40 秒

1 分钟

设置 5 : 5 个回合

❤️ 适中（第2区）

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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