Daily Workout

中度 Duration 28 分钟

目标区域: Legs, Arms

器械: Wall, Dumbbell, Barbell

添加人 Hemanth B R

标签

完整健身房锻炼腿部锻炼墙壁锻炼哑铃锻炼杠铃锻炼

Exercises

设置 1 : 1 个回合

Up and Down Neck Tilts

Up and Down Neck Tilts

10 秒

Forward Shoulder Rolls

Forward Shoulder Rolls

15 次数

Backward Shoulder Rolls

Backward Shoulder Rolls

15 次数

Big Forward Arm Circles

Big Forward Arm Circles

10 秒

Big Reverse Arm Circles

Big Reverse Arm Circles

10 秒

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

15 秒

Hamstring Stretches

Hamstring Stretches

30 秒

10 次数

Lean-Over Hamstring and Back Stretch

Lean-Over Hamstring and Back Stretch

15 秒

15 秒

Wall Calf Stretches

Wall Calf Stretches

30 秒

设置 2 : 2 个回合

Jog on the Spot

❤️ 适中（第2区）

Jog on the Spot

30 秒

30 秒

30 秒

30 秒

30 秒

设置 3 : 2 个回合

Elbow Plank with Knee Taps

Elbow Plank with Knee Taps

20 秒

Alternating Side Planks

Alternating Side Planks

20 秒

High-Plank and Knee Draw

High-Plank and Knee Draw

20 秒

30 秒

设置 4 : 2 个回合

Cross Knees to Elbows

Cross Knees to Elbows

20 秒

Alternating Side Reaches

Alternating Side Reaches

30 秒

Knees to Elbows

Knees to Elbows

30 秒

30 秒

设置 5 : 2 个回合

Plank with Toe Taps

Plank with Toe Taps

30 秒

Plank with Shoulder Taps

Plank with Shoulder Taps

30 秒

30 秒

设置 6 : 2 个回合

20 秒

20 秒

Dumbbell Push Press

Dumbbell Push Press

20 秒

Right Leg Balance with Eyes Closed

Right Leg Balance with Eyes Closed

15 秒

Left Leg Balance with Eyes Closed

Left Leg Balance with Eyes Closed

15 秒

设置 7 : 2 个回合

Barbell Deadlifts

Barbell Deadlifts

20 秒

Prisoner Squats

Prisoner Squats

10 次数

15 秒

Diamond Push-Ups

Diamond Push-Ups

20 秒

Wall Diamond Push-Ups

Wall Diamond Push-Ups

20 秒

Kneeling Diamond Push-Ups

Kneeling Diamond Push-Ups

15 秒

设置 8 : 1 个回合

20 次数

Standing Leg Stretches

Standing Leg Stretches

20 秒

15 秒

Hamstring Stretches

Hamstring Stretches

20 秒

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

20 秒

20 秒

Child's Pose with Side Reaches

Child's Pose with Side Reaches

30 秒

Extended Child's Pose

Extended Child's Pose

20 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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