Skimble
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适度锻炼

Core Strength

中度   22 分钟

目标区域: Full Body

器械: Dumbbells, Stability Ball, Exercise Mat

Emma Medina
 		    添加人 Emma Medina
Core Strength
标签
家庭健身房锻炼 全身锻炼 哑铃锻炼 健身球锻炼

Exercises

设置 1 : 1 个回合
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
30 秒
Good Morning Sunshines
Good Morning Sunshines
30 秒
Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.
Alternating Side Reaches
30 秒
Cross Knees to Elbows
Cross Knees to Elbows
30 秒
Side Cross Kicks
Side Cross Kicks
30 秒
Cross Jacks
Cross Jacks
30 秒

设置 2 : 1 个回合
Rest
Rest
30 秒
As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.
Dumbbell Push Press
30 秒
Transition
Transition
15 秒
Left Dumbbell Woodchops
Left Dumbbell Woodchops
30 秒
Right Dumbbell Woodchops
Right Dumbbell Woodchops
30 秒
Weighted Sumo Squat
Weighted Sumo Squat
30 秒
Rest
15 秒

设置 3 : 1 个回合
Dumbbell Fly on Ball
Dumbbell Fly on Ball
30 秒
Stability Ball Chest Press
Stability Ball Chest Press
30 秒
Stability Ball Tricep Extension
Stability Ball Tricep Extension
30 秒
Pullovers on Ball
Pullovers on Ball
30 秒
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Alternating Bicep Curls
30 秒
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
30 秒
Rest
30 秒

设置 4 : 1 个回合
Squats with Dumbbell Raise
Squats with Dumbbell Raise
1 分钟
Side Lunges
Side Lunges
1 分钟
Bird Dog
Bird Dog
1 分钟
Floor Bridge
Floor Bridge
30 秒
90-90 Crunches
90-90 Crunches
30 秒
Kneeling Left Side Plank
Kneeling Left Side Plank
30 秒
Kneeling Right Side Plank
Kneeling Right Side Plank
30 秒
Transition
Transition
15 秒

设置 5 : 1 个回合
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
30 秒
Fold over.
Child's Pose
15 秒
Frog Crunches
Frog Crunches
30 秒
Floor Bridge
Floor Bridge
30 秒
Stretch your arms overhead with palms on the ground.
Child's Pose
15 秒
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 秒
Fold over.
Child's Pose
30 秒

设置 6 : 1 个回合
Transition
Transition
15 秒
Tricep Stretches
Tricep Stretches
30 秒
Shoulder Stretches
Shoulder Stretches
30 秒
Quad Stretches
Quad Stretches
1 分钟
Pretzel Stretches
Pretzel Stretches
1 分钟
Lying Spinal Twist
Lying Spinal Twist
1 分钟

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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

更多： 跑步, 瑜伽, 体能测试, 手臂, 臀部和腿部, 伸展, 强度, 自行车, 热身, 冷却, 冥想和呼吸, 影响低, 步行, 攀岩, 耐力, 拳击, 舞蹈, 女性专属, 男性专属, 老年人专属, 健康问题, 季节性, 专业, 自由