Phase 1

中度 Duration 38 分钟

目标区域: Full Body

器械: Chair, Dumbbells, Barbell, Bench, Stability Ball

添加人 James Butler

标签

完整健身房锻炼全身锻炼椅子锻炼哑铃锻炼杠铃锻炼卧推锻炼健身球锻炼

描述

Beginings

Exercises

设置 1 : 1 个回合

Overhead Reaches

Overhead Reaches

45 秒

Big Forward Arm Circles

Big Forward Arm Circles

30 秒

Big Reverse Arm Circles

Big Reverse Arm Circles

30 秒

Side Bends

30 秒

Shoulder Stretches

Shoulder Stretches

30 秒

Torso Twists

30 秒

Arm Pumps

30 秒

Alternating Side Reaches

Alternating Side Reaches

30 秒

Elbow To Knee Twists

Elbow To Knee Twists

30 秒

Rapid Punches

30 秒

Elbows-Out Chest Stretches

Elbows-Out Chest Stretches

30 秒

Chest Openers

30 秒

Tricep Stretches

Tricep Stretches

30 秒

Windmills

30 秒

Backward Shoulder Rolls

Backward Shoulder Rolls

30 秒

Finger Bursts & Stretches

Finger Bursts & Stretches

30 秒

Clockwise Neck Rolls

Clockwise Neck Rolls

30 秒

Small Forward Arm Circles

Small Forward Arm Circles

30 秒

Straight Punches

Straight Punches

1 分钟

Small Reverse Arm Circles

Small Reverse Arm Circles

30 秒

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

30 秒

Tricep Extensions

Tricep Extensions

30 秒

Shoulder Shrugs

Shoulder Shrugs

30 秒

Overhead Stretches

Overhead Stretches

30 秒

设置 2 : 1 个回合

Dumbbell Squats

Dumbbell Squats

45 秒

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

45 秒

Dumbbell Renegade Rows

Dumbbell Renegade Rows

45 秒

Dumbbell Front Raises

Dumbbell Front Raises

45 秒

Overhead Press

45 秒

Dumbbell Push ups

Dumbbell Push ups

45 秒

Right Dumbbell Woodchops

Right Dumbbell Woodchops

45 秒

Dumbbell Push Press

Dumbbell Push Press

45 秒

Dumbbell Lunge and Rotation

Dumbbell Lunge and Rotation

45 秒

Left Dumbbell Woodchops

Left Dumbbell Woodchops

45 秒

Dumbbell Side Bends

Dumbbell Side Bends

45 秒

Dumbbell Right Leg Curl to Press

Dumbbell Right Leg Curl to Press

45 秒

Dumbbell Left Leg Curl to Press

Dumbbell Left Leg Curl to Press

45 秒

Dumbbell Left Split Jumps

Dumbbell Left Split Jumps

45 秒

Dumbbell Right Split Jumps

Dumbbell Right Split Jumps

45 秒

Dumbbell Squat Jumps

Dumbbell Squat Jumps

45 秒

Dumbbell Sumo Squats

Dumbbell Sumo Squats

45 秒

Dumbbell Lunges

Dumbbell Lunges

45 秒

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

1 分钟

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

1 分钟

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

1 分钟

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

1 分钟

Lateral Lunge with Bicep Curl

Lateral Lunge with Bicep Curl

1 分钟

Dumbbell Single Leg Seesaws

Dumbbell Single Leg Seesaws

1 分钟

Stability Ball Dumbbell Flys

Stability Ball Dumbbell Flys

1 分钟

Renegade Row with Push-up

Renegade Row with Push-up

1 分钟

Statue of Dumbbell

Statue of Dumbbell

1 分钟

Dumbbell Upright Rows

Dumbbell Upright Rows

1 分钟

Dumbbell Right Side Bends

Dumbbell Right Side Bends

1 分钟

Dumbbell Left Side Bends

Dumbbell Left Side Bends

1 分钟

相关锻炼

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CORE & UPPER-BODY 1,2

24 分钟 40 秒, 适度

13 分钟 20 秒, 中度

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9 分钟, 中度

Full body Strength

Full body Strength

22 分钟 32 秒, 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.

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Body Pump at Home

Body Pump at Home

52 分钟, 中度

Shoulders & Traps

Shoulders & Traps

2 分钟 20 秒, 激烈

Biceps & Triceps (HeS)

Biceps & Triceps (HeS)

45 分钟, 激烈

Sarah Week 6 Split

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55 分钟 6 秒, 激烈

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