Skimble
在 App Store 中下载
适度锻炼

Core

中度   15 分钟

目标区域: Core, Back

器械: Exercise Mat, Kettlebells

Peter Kemmeren
 		    添加人 Peter Kemmeren
Core
标签
家庭健身房锻炼 腹肌和核心锻炼 壶铃锻炼

Exercises

设置 1 : 1 个回合
Side Bends
Side Bends
20 秒
Small Forward Arm Circles
Small Forward Arm Circles
20 秒
Small Reverse Arm Circles
Small Reverse Arm Circles
20 秒
Knees to Elbows
Knees to Elbows
25 秒
Cross Knees to Elbows
Cross Knees to Elbows
25 秒
Jumping Jacks
Jumping Jacks
30 秒
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
1 分钟
Rest
Rest
30 秒

设置 2 : 1 个回合
Rotating Elbow Plank
Rotating Elbow Plank
1 分钟
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
1 分钟
Lying Torso Twists
Lying Torso Twists
1 分钟
Bent Knee Twists
Bent Knee Twists
1 分钟
Sit-Ups
Sit-Ups
45 秒
Stretch your arms overhead with palms on the ground.
Child's Pose
30 秒
Windmills
Windmills
1 分钟
Kettlebell Deadlifts
Kettlebell Deadlifts
1 分钟
Left Romanian Kettlebell Deadlifts
Left Romanian Kettlebell Deadlifts
30 秒
Right Romanian Kettlebell Deadlifts
Right Romanian Kettlebell Deadlifts
30 秒
Stretch your arms overhead with palms on the ground.
Child's Pose
30 秒
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
1 分钟
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
30 秒
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
1 分钟

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Power Systems Kettlebells
本次锻炼的首选

Power Systems Kettlebells

Increase your functional strength by doing kettlebell exercises at home. These kettlebells have premium molded rubber and make it easy to see the weight from any angle.

Buy Now

使用相同器材的锻炼

30 Min FULL BODY KETTLEBELL HIIT (BODYWEIGHT + KETTLEBELL ADVANCED HIIT🔥500+ CALORIE🔥)
30 Min FULL BODY KETTLEBELL HIIT (BODYWEIGHT + KETTLEBELL ADVANCED HIIT🔥500+ CALORIE🔥)
34 分钟 57 秒, 激烈
30 minutes Bodyweight + Kettlebell HIIT | No Repeat No Regret
30 minutes Bodyweight + Kettlebell HIIT | No Repeat No Regret
32 分钟 25 秒, 激烈
30 min Serious Kettlebell HIIT | Follow Along At Home Workout
30 min Serious Kettlebell HIIT | Follow Along At Home Workout
26 分钟 21 秒, 激烈
KETTLEBELL SPARTAN SERIES 10/10 // 10min, Core Finisher Workout
KETTLEBELL SPARTAN SERIES 10/10 // 10min, Core Finisher Workout
11 分钟 47 秒, 激烈
KETTLEBELL SPARTAN SERIES 9/10 // 20min Swing Superset Workout
KETTLEBELL SPARTAN SERIES 9/10 // 20min Swing Superset Workout
22 分钟 38 秒, 激烈
KETTLEBELL SPARTAN SERIES 8/10 // Seated, 15min
KETTLEBELL SPARTAN SERIES 8/10 // Seated, 15min
16 分钟 44 秒, 中度
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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