Skimble
在 App Store 中下载
适度锻炼

Cardio Base

中度   17 分钟

目标区域: Shoulders, Legs

器械: No Equipment

Volodymyr Dmi
 		    添加人 Volodymyr Dmi
Cardio Base
标签
自重锻炼 肩部锻炼 零器材锻炼

Exercises

设置 1 : 1 个回合
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
1 分钟 10 秒
Rest
Rest
30 秒
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
1 分钟 10 秒
Rest
Rest
30 秒
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 分钟 10 秒
Rest
Rest
30 秒
Hopping Ice Skaters
❤️ 剧烈（第3区）
Hopping Ice Skaters
1 分钟 10 秒
Rest
Rest
1 分钟

设置 2 : 1 个回合
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
45 秒
Rest
Rest
30 秒
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
45 秒
Rest
Rest
30 秒
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
45 秒
Rest
Rest
30 秒
Hopping Ice Skaters
❤️ 剧烈（第3区）
Hopping Ice Skaters
45 秒
Rest
Rest
1 分钟

设置 3 : 1 个回合
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
30 秒
Rest
Rest
30 秒
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
30 秒
Rest
Rest
30 秒
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
30 秒
Rest
Rest
30 秒
Hopping Ice Skaters
❤️ 剧烈（第3区）
Hopping Ice Skaters
30 秒
Rest
Rest
1 分钟

相关锻炼

Cardio
Cardio
28 分钟 8 秒, 中度
Cardio 1
Cardio 1
6 分钟 6 秒, 中度
Cardio Only.
Cardio Only.
12 分钟 8 秒, 激烈
Cardio For Me
Cardio For Me
4 分钟 25 秒,
Cardio
Cardio
15 分钟, 中度
Cardio
Cardio
16 分钟 30 秒, 适度
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。

显示更多

你可能也喜欢

Drop & give me 20!

Drop & give me 20!

激烈 19 分  
Full Body   Exercise Mat
Loosen & Lengthen

Loosen & Lengthen

中度 30 分  
Full Body   Exercise Mat
Booty Bootcamp

Booty Bootcamp

激烈 24 分  
Lower Body   Chair, Exercise Mat
Arms

Arms

中度 13 分  
Shoulders   Resistance Bands
Abs Test

Abs Test

中度 30 分  
Core   Pull Up Bar
Legs Bands Cont.

Legs Bands Cont.

中度 12 分  
Full Body   Resistance Bands, Dumbbells, Box or Step

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