高强度锻炼

Rotine

激烈 Duration 36 分钟

目标区域: Lower Body

器械: Dumbbell, Bench, Box or Step, Chair, Strength Machine, Stability Ball, Wall, Barbell

添加人 Nicole Lima

标签

完整健身房锻炼下半身锻炼哑铃锻炼卧推锻炼箱式或阶梯锻炼椅子锻炼力量器械锻炼健身球锻炼墙壁锻炼杠铃锻炼

Exercises

设置 1 : 1 个回合

Alternating Bent Over Rows

Alternating Bent Over Rows

重复直到失败

Alternating Bicep Curls

Alternating Bicep Curls

重复直到失败

Alternating Hammer Curls

Alternating Hammer Curls

重复直到失败

Bench Dumbbell Tricep Pull Overs

Bench Dumbbell Tricep Pull Overs

重复直到失败

Bench Skull Crusher

Bench Skull Crusher

重复直到失败

30 秒

设置 2 : 1 个回合

Dumbbell Bench Step Ups

Dumbbell Bench Step Ups

重复直到失败

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

重复直到失败

Dumbbell Front Raises

Dumbbell Front Raises

重复直到失败

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

重复直到失败

Dumbbell Left Leg Curl to Press

Dumbbell Left Leg Curl to Press

重复直到失败

30 秒

设置 3 : 1 个回合

Dumbbell Lunges

Dumbbell Lunges

重复直到失败

Dumbbell Side Lunge and Touch

Dumbbell Side Lunge and Touch

重复直到失败

Dumbbell Squats

Dumbbell Squats

重复直到失败

Dumbbell Sumo Squats

Dumbbell Sumo Squats

重复直到失败

Dumbbell Woodchops

Dumbbell Woodchops

重复直到失败

30 秒

设置 4 : 1 个回合

Dumbell Back Row

Dumbell Back Row

重复直到失败

Kneeling Left Arm Rows

Kneeling Left Arm Rows

重复直到失败

Kneeling Left Tricep Kickbacks

Kneeling Left Tricep Kickbacks

重复直到失败

Left Bulgarian Split Squats with Dumbbells

Left Bulgarian Split Squats with Dumbbells

重复直到失败

1 分钟

设置 5 : 1 个回合

重复直到失败

重复直到失败

Dumbbell Bench Step Ups

Dumbbell Bench Step Ups

重复直到失败

重复直到失败

重复直到失败

重复直到失败

Glute Reverse Squats

Glute Reverse Squats

重复直到失败

High Knee Obliques

High Knee Obliques

重复直到失败

Lateral Leg Lifts

Lateral Leg Lifts

重复直到失败

重复直到失败

Lying Right Leg Kicks

Lying Right Leg Kicks

重复直到失败

Wall Ball Squats

Wall Ball Squats

重复直到失败

Barbell Stiff Legged Deadlift

Barbell Stiff Legged Deadlift

重复直到失败

1 分钟

相关锻炼

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7 分钟 50 秒, 中度

9 分钟 45 秒, 适度

Dumbbell Basics

Dumbbell Basics

14 分钟 30 秒, 中度

34 分钟 30 秒, 中度

19 分钟 30 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.