Jill Back

Duration 24 分钟

目标区域: Full Body

器械: Dumbbell, Resistance Band

添加人 Paul Brabo

标签

家庭健身房锻炼全身锻炼哑铃锻炼阻力带锻炼

Exercises

设置 1 : 1 个回合

Cross Ball Change

Cross Ball Change

1 分钟

Standing Chest Stretch

Standing Chest Stretch

30 秒

Rotating Toe Touches

Rotating Toe Touches

30 秒

Cross Ball Change

Cross Ball Change

1 分钟

Standing Chest Stretch

Standing Chest Stretch

30 秒

Rotating Toe Touches

Rotating Toe Touches

30 秒

设置 2 : 1 个回合

30 秒

Pelvic Tilt Bridge

Pelvic Tilt Bridge

30 秒

Lying Supermans

Lying Supermans

30 秒

Pelvic Tilt Bridge

Pelvic Tilt Bridge

30 秒

Cross Knees to Elbows

Cross Knees to Elbows

1 分钟

30 秒

Pelvic Tilt Bridge

Pelvic Tilt Bridge

30 秒

Lying Supermans

Lying Supermans

30 秒

Pelvic Tilt Bridge

Pelvic Tilt Bridge

30 秒

设置 3 : 1 个回合

Lunges with Rotation

Lunges with Rotation

30 秒

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

30 秒

Lunges with Rotation

Lunges with Rotation

30 秒

30 秒

Lunges with Rotation

Lunges with Rotation

30 秒

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

30 秒

Lunges with Rotation

Lunges with Rotation

30 秒

30 秒

1 分钟

设置 4 : 1 个回合

Dumbbell Deadlift

30 秒

30 秒

30 秒

30 秒

Cross Knees to Elbows

Cross Knees to Elbows

30 秒

Cross Knees to Elbows

Cross Knees to Elbows

30 秒

Dumbbell Deadlift

30 秒

30 秒

30 秒

30 秒

设置 5 : 1 个回合

Rear Shoulder Fly with Band

Rear Shoulder Fly with Band

30 秒

30 秒

30 秒

30 秒

1 分钟

Rear Shoulder Fly with Band

Rear Shoulder Fly with Band

30 秒

30 秒

30 秒

30 秒

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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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