Skimble
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适度锻炼

Weekend Workout

中度   33 分钟

目标区域: Lower Body

器械: Strength Machine, Chair, Resistance Bands, Cable Pulley Machine, Dumbbells, Stability Ball, Wall, Exercise Mat

Emma Medina
 		    添加人 Emma Medina
Weekend Workout
标签
完整健身房锻炼 下半身锻炼 力量器械锻炼 椅子锻炼 阻力带锻炼 线缆滑轮机锻炼 哑铃锻炼 健身球锻炼 墙壁锻炼

Exercises

设置 1 : 1 个回合
Good Morning Sunshines
Good Morning Sunshines
40 秒
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
40 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
Torso Twists
Torso Twists
30 秒
High Knee Obliques
High Knee Obliques
30 秒
Side Cross Kicks
Side Cross Kicks
30 秒
Cross Jacks
Cross Jacks
30 秒
Hamstring Curls
Hamstring Curls
1 分钟
Lower and repeat, alternating sides.
Lateral Leg Lifts
1 分钟

设置 2 : 1 个回合
Torso Twist with Band
Torso Twist with Band
30 秒
Transition
Transition
5 秒
Cable Lat Pull Down
1 分钟
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
Dumbbell Deadlifts
Dumbbell Deadlifts
45 秒
Rest
15 秒

设置 3 : 1 个回合
Dumbbell Fly on Ball
Dumbbell Fly on Ball
45 秒
Stability Ball Chest Press
Stability Ball Chest Press
45 秒
Transition
Transition
15 秒
Stability Ball Tricep Extension
Stability Ball Tricep Extension
45 秒
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Alternating Bicep Curls
45 秒
Dumbbell Front Raises
Dumbbell Front Raises
30 秒
Arm Pumps
Arm Pumps
30 秒
As the exercise gets harder, resist the urge to swing your body.
Dumbbell Lateral Shoulder Raises
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
Dumbbell V-Raises
Dumbbell V-Raises
30 秒
Rest
15 秒

设置 4 : 1 个回合
Wall Ball Squats
Wall Ball Squats
1 分钟
Side Lunges
Side Lunges
1 分钟
Bird Dog
Bird Dog
40 秒
Contralateral Limb Raises
Contralateral Limb Raises
30 秒
Floor Bridge
Floor Bridge
30 秒
90-90 Crunches
90-90 Crunches
30 秒
Transition
Transition
5 秒
Kneeling Left Side Plank
Kneeling Left Side Plank
30 秒
Transition
Transition
5 秒
Kneeling Right Side Plank
Kneeling Right Side Plank
30 秒
Transition
Transition
5 秒
Left Lying Clams
Left Lying Clams
30 秒
Transition
Transition
5 秒
Right Lying Clams
Right Lying Clams
30 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
20 秒
Your hips should stay low as you do this. Increase your speed to increase your heart rate.
Mountain Climbers
30 秒
Floor Bridge
Floor Bridge
30 秒
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 秒
Fold over.
Child's Pose
30 秒
Transition
Transition
15 秒

设置 6 : 1 个回合
Tricep Stretches
Tricep Stretches
1 分钟
Shoulder Stretches
Shoulder Stretches
1 分钟
Quad Stretches
Quad Stretches
1 分钟
Buddy Hamstring Stretches
Buddy Hamstring Stretches
1 分钟
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
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.

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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