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高强度锻炼

Running Beefcake

激烈   49 分钟

目标区域: Lower Body

器械: Dumbbells, Box or Step

Drasta Pasta
 		    添加人 Drasta Pasta
Running Beefcake
标签
家庭健身房锻炼 下半身锻炼 哑铃锻炼 箱式或阶梯锻炼
描述

Lower body dumbbell workout with running. Beeeeeffcaaaake!

Exercises

设置 1 : 1 个回合
Get Ready To Run
Get Ready To Run
10 秒
Run
Run
3 分钟 15 秒
Grab Two Dumbbells And Get Ready To Squat
Grab Two Dumbbells And Get Ready To Squat
10 秒
Dumbbell Squats
Dumbbell Squats
45 秒
Walking Dumbbell Lunges
Walking Dumbbell Lunges
1 分钟
Right Dumbbell Woodchops
Right Dumbbell Woodchops
40 秒
Left Dumbbell Woodchops
Left Dumbbell Woodchops
40 秒
Dumbbell Snatch
1 分钟
Get Ready To Run
Get Ready To Run
10 秒
Run
Run
2 分钟 15 秒
Outside Runners Lunges
Outside Runners Lunges
30 秒
Downward Facing Dog
Downward Facing Dog
30 秒

设置 2 : 2 个回合
Side Bends
Side Bends
15 秒
Governators
Governators
45 秒
Get Ready To Run
Get Ready To Run
10 秒
Run
Run
2 分钟 15 秒
Grab Two Dumbbells
Grab Two Dumbbells
10 秒
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 分钟
Dumbbell Deadlift
1 分钟
Left Arm Cross Stretch
Left Arm Cross Stretch
10 秒
Right Arm Cross Stretch
Right Arm Cross Stretch
10 秒
Box Jump Burpees
Box Jump Burpees
1 分钟
Tricep Stretches, Then Grab Dumbbells
Tricep Stretches, Then Grab Dumbbells
20 秒
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
30 秒
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
30 秒
Get Ready To Run
Get Ready To Run
10 秒
Run
Run
2 分钟 15 秒
Lateral Neck Stretches
Lateral Neck Stretches
20 秒
Up and Down Neck Tilts
Up and Down Neck Tilts
20 秒
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
20 秒

设置 3 : 1 个回合
Grab Two Dumbbells
Grab Two Dumbbells
10 秒
Dumbbell Front Raises
Dumbbell Front Raises
30 秒
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 秒
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 秒
Dumbbell Right Split Jumps
Dumbbell Right Split Jumps
30 秒
Dumbbell Left Split Jumps
Dumbbell Left Split Jumps
30 秒
Holding Dumbbell Lunge with Side Tilt Rotations
Holding Dumbbell Lunge with Side Tilt Rotations
1 分钟
Get Ready To Run
Get Ready To Run
10 秒
Run
Run
2 分钟 15 秒
Dumbbell Upright Rows
Dumbbell Upright Rows
30 秒
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
1 分钟
Windmills
Windmills
30 秒
Get Ready To Run As Hard As You Can
Get Ready To Run As Hard As You Can
10 秒
Run As Hard As You Can
Run As Hard As You Can
1 分钟
Jog It Off
Jog It Off
3 分钟

设置 4 : 1 个回合
Big Forward Arm Circles
Big Forward Arm Circles
15 秒
Big Reverse Arm Circles
Big Reverse Arm Circles
10 秒
Downward Facing Dog
Downward Facing Dog
15 秒
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
20 秒
Child's Pose with Side Reaches
Child's Pose with Side Reaches
30 秒
Supine Butterfly
Supine Butterfly
30 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.

Buy Now

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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。

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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

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