Legs/core

中度 Duration 6 分钟

目标区域: Lower Body

器械: Exercise Mat, Dumbbells, Barbell, BOSU

添加人 Collin Glendon

标签

完整健身房锻炼下半身锻炼哑铃锻炼杠铃锻炼博苏球锻炼

Exercises

设置 1 : 1 个回合

Exhale and crunch up. Extend your arms up and reach them toward your shins.

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

Dumbbell Side Bends

Dumbbell Side Bends

12 次数

each side, 2 sets of 12

15 次数

each side, 2 sets 15 reps

15 次数

Dumbbell Deadlifts

Dumbbell Deadlifts

15 次数

2 sets 15 reps

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

15 次数

2 sets, 15 reps

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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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