高强度锻炼

Abs & Arms

激烈 Duration 42 分钟

目标区域: Lower Body

器械: Stability Ball, Medicine Ball, Dumbbells, Exercise Mat, Kettlebells, Box or Step

添加人 Maddie Xx

标签

完整健身房锻炼下半身锻炼健身球锻炼实心球锻炼哑铃锻炼壶铃锻炼箱式或阶梯锻炼

Exercises

设置 1 : 1 个回合

Crunches

30 秒

Bicycle Crunches

Bicycle Crunches

30 秒

1 2 Burpees

30 秒

90-90 Crunches

30 秒

Ab Chop Ups

1 分钟

Ankle Grabbers

1 分钟

Ab Ball Raises

1 分钟

Ball Ab Rolls

1 分钟

Ball Crunches

1 分钟

Ball Foot to Hand Pass

Ball Foot to Hand Pass

30 秒

Ball Mountain Climbers

Ball Mountain Climbers

1 分钟

Ball Plank Pikes

Ball Plank Pikes

30 秒

Ball Plank with Leg Lifts

Ball Plank with Leg Lifts

1 分钟

Ball Pullover with Side Rotation

Ball Pullover with Side Rotation

30 秒

Weighted Ball Crunch

Weighted Ball Crunch

30 秒

Basic Move

30 秒

Bent Knee Hip Raises

Bent Knee Hip Raises

30 秒

Chaturanga

30 秒

Chaturanga Run

30 秒

Dead Bug Holds

30 秒

Elbow Plank

1 分钟

Elbow Plank Hop Outs

Elbow Plank Hop Outs

1 分钟

In and Outs

1 分钟

Left Oblique Crunches

Left Oblique Crunches

1 分钟

Alternating Bicep Curls

Alternating Bicep Curls

30 秒

Kettlebell Hammer Curls

Kettlebell Hammer Curls

30 秒

Lunge to Shoulder Press

Lunge to Shoulder Press

30 秒

Governators

30 秒

Alternating Kettlebell Swings

Alternating Kettlebell Swings

30 秒

Ball Butt Lifts

Ball Butt Lifts

1 分钟

Ab Chop Ups

30 秒

Bent Knee Hip Raises

Bent Knee Hip Raises

30 秒

Bridge with Leg Lifts on Ball

Bridge with Leg Lifts on Ball

30 秒

Ball Arch

1 分钟

Seated Pelvic Tilts

Seated Pelvic Tilts

30 秒

Back Extension on Ball

Back Extension on Ball

30 秒

Camel

30 秒

Bottom to Bottom Squats

Bottom to Bottom Squats

1 分钟

Box Jumps

1 分钟

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 分钟

Butterfly

30 秒

Clams

1 分钟

Walking Lunges

1 分钟

Lying Left Leg Circles

Lying Left Leg Circles

30 秒

Lying Left Leg Back Circles

Lying Left Leg Back Circles

30 秒

Lying Right Leg Circles

Lying Right Leg Circles

30 秒

Lying Right Leg Back Circles

Lying Right Leg Back Circles

30 秒

Big Toe Forward Bend

Big Toe Forward Bend

30 秒

Crescent to Left Low Lunge

Crescent to Left Low Lunge

30 秒

Crescent to Right Low Lunge

Crescent to Right Low Lunge

30 秒

Duck Walk

1 分钟

Dumbbell Left Split Jumps

Dumbbell Left Split Jumps

30 秒

Dumbbell Right Split Jumps

Dumbbell Right Split Jumps

30 秒

Dumbbell Squat Jumps

Dumbbell Squat Jumps

30 秒

Froggy Jumps

30 秒

Angel Arms

30 秒

Dumbbell Side Lunge and Touch

Dumbbell Side Lunge and Touch

30 秒

Biceps Stretches

Biceps Stretches

30 秒

Elbows to Hands Plank

Elbows to Hands Plank

30 秒

Alternating Kettlebell Swings

Alternating Kettlebell Swings

30 秒

Ball Plank with Leg Lifts

Ball Plank with Leg Lifts

1 分钟

Ball Wheel

30 秒

Bottom to Bottom Squats

Bottom to Bottom Squats

1 分钟

相关锻炼

12 分钟, 激烈

6 分钟 15 秒, 中度

13 分钟, 中度

1 小时 55 分钟, 激烈

5 分钟 55 秒,

14 分钟, 中度

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.

使用相同器材的锻炼

30 Minute Shoulders Routine Day 13

30 Minute Shoulders Routine Day 13

30 分钟, 激烈