高强度锻炼

Xtra - Explode (Complex Cardio)

激烈 Duration 20 分钟

目标区域: Legs

器械: Wall, Dumbbells, Chair, Exercise Mat

添加人 Esteve K

标签

家庭健身房锻炼腿部锻炼墙壁锻炼哑铃锻炼椅子锻炼

描述

Move quick but controlled movements. Try not to add extra breaks .

Exercises

设置 1 : 1 个回合

Good Morning Sunshines

Good Morning Sunshines

20 秒

20 秒

20 秒

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

25 秒

20 秒

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

20 秒

设置 2 : 3 个回合

❤️ 适中（第2区）

20 秒

Push-Up and Rotation

Push-Up and Rotation

20 秒

20 秒

Narrow Squat to Wide Squat

Narrow Squat to Wide Squat

20 秒

4-Square Single Leg Hops

4-Square Single Leg Hops

15 秒

Left

4-Square Single Leg Hops

4-Square Single Leg Hops

15 秒

Right

10 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.

15 秒

20 秒

❤️ 轻松（第1区）

20 秒

20 秒

Contralateral Limb Raises

Contralateral Limb Raises

20 秒

Jack Jump Tucks

Jack Jump Tucks

20 秒

1 分钟

设置 3 : 1 个回合

Wall Calf Stretches

Wall Calf Stretches

20 秒

20 秒

Seated Hamstring Stretch

Seated Hamstring Stretch

40 秒

Left Hip Flexor Stretch

Left Hip Flexor Stretch

15 秒

Right Hip Flexor Stretch

Right Hip Flexor Stretch

15 秒

❤️ 剧烈（第3区）

20 秒

Upward Facing Dog

Upward Facing Dog

20 秒

Standing Cat Cow

Standing Cat Cow

20 秒

20 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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