高强度锻炼

Sampler Copy

激烈 Duration 54 分钟

目标区域: Legs, Core

器械: Exercise Mat, Chair, Dumbbells, Box / Step, Jump Rope

标签

家庭健身房锻炼腿部锻炼椅子锻炼哑铃锻炼箱式或阶梯锻炼跳绳锻炼

Exercises

设置 1 : 1 个回合

Neck Side Rotations

Neck Side Rotations

20 秒

Lateral Neck Stretches

Lateral Neck Stretches

20 秒

Clockwise Neck Rolls

Clockwise Neck Rolls

20 秒

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

20 秒

20 秒

Seated Forward Bend

Seated Forward Bend

20 秒

Wide Leg Stretches

Wide Leg Stretches

20 秒

Wide Right Leg Stretch

Wide Right Leg Stretch

20 秒

Wide Left Leg Stretch

Wide Left Leg Stretch

20 秒

Firm your shoulder blades against your back for maximum effect.

20 秒

Then drop your head, round your spine and arch your back. Repeat.

20 秒

Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.

20 秒

Right Pigeon Leg

Right Pigeon Leg

20 秒

Left Pigeon Leg

Left Pigeon Leg

20 秒

20 秒

1 分钟

设置 2 : 1 个回合

1 分钟

Cross Leg Obliques

Cross Leg Obliques

1 分钟

1 分钟

1 分钟

1 分钟

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

1 分钟

设置 3 : 1 个回合

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

1 分钟

1 分钟

1 分钟

1 分钟

Standing Calf Raises

Standing Calf Raises

1 分钟

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 分钟

设置 4 : 1 个回合

Dips with Leg Extension

Dips with Leg Extension

1 分钟

Spiderman Push-Ups

Spiderman Push-Ups

1 分钟

Circular Push-Ups

Circular Push-Ups

1 分钟

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

1 分钟

1 分钟

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 分钟

设置 5 : 1 个回合

Punch with your front fist while blocking your face with the other hand.

Straight Punches

1 分钟

1 分钟

1 分钟

1 分钟

2 分钟

设置 6 : 1 个回合

1 分钟

1 分钟

Hip Rock N Raises

Hip Rock N Raises

1 分钟

Lying Leg Figure Eights

Lying Leg Figure Eights

1 分钟

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 分钟

Elbow Scissor Kicks

Elbow Scissor Kicks

1 分钟

设置 7 : 1 个回合

Return and repeat while alternating sides.

Dumbbell Lunges

1 分钟

Dumbbell Sumo Squats

Dumbbell Sumo Squats

1 分钟

Deadlift To Calf Raise

Deadlift To Calf Raise

1 分钟

1 分钟

Seated Calf Raise

Seated Calf Raise

1 分钟

Donkey Calf Raise

Donkey Calf Raise

1 分钟

设置 8 : 1 个回合

1 分钟

Dumbbell Overhead Presses

Dumbbell Overhead Presses

1 分钟

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

1 分钟

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 分钟

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 分钟

1 分钟

设置 9 : 1 个回合

Jump your feet forward to a squat.

1 分钟

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

Mountain Climbers

1 分钟

1 分钟

1 分钟

Scissor Jump Rope

Scissor Jump Rope

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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