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高强度锻炼

Strong And Lean

激烈   53 分钟

目标区域: Legs

器械: Kettlebells, Dumbbells, Cable Pulley Machine, Wall, Chair, Medicine Ball, Exercise Mat

Neale Davis
 		    由私人教练添加 Neale Davis
Strong And Lean
标签
完整健身房锻炼 腿部锻炼 壶铃锻炼 哑铃锻炼 线缆滑轮机锻炼 墙壁锻炼 椅子锻炼 实心球锻炼
描述

This full-body high intensity workout will help you reach your fitness goals in no time.

Exercises

设置 1 : 4 个回合
Kettlebell Jacks
Kettlebell Jacks
20 秒
Transition
Transition
10 秒
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
20 秒
Transition
Transition
10 秒
Hammer Curls
Hammer Curls
20 秒
Transition
Transition
10 秒
Bent Over Tricep Kickbacks
Bent Over Tricep Kickbacks
20 秒
Transition
Transition
10 秒
Arnold Presses
Arnold Presses
20 秒
Transition
Transition
10 秒
Cable Rear Delt Flyes
Cable Rear Delt Flyes
20 秒
Rest
Rest
1 分钟

设置 2 : 4 个回合
Sumo Squats
Sumo Squats
20 秒
Transition
Transition
10 秒
Reverse Lunges
❤️ 剧烈（第3区）
Reverse Lunges
20 秒
Transition
Transition
10 秒
Wall Sit
Wall Sit
20 秒
Transition
Transition
10 秒
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
20 秒
Transition
Transition
10 秒
Without much movement through your body, lift one leg to the side.
Lateral Leg Lifts
20 秒
Transition
Transition
10 秒
Without much movement through your body, lift one leg to the side.
Lateral Leg Lifts
20 秒
Rest
Rest
1 分钟

设置 3 : 4 个回合
Jump out, spreading your legs and snapping your arms to the sides.
Seal Jacks
20 秒
Transition
Transition
10 秒
Ice Skaters
Ice Skaters
20 秒
Transition
Transition
10 秒
Crunchy Frogs
Crunchy Frogs
20 秒
Transition
Transition
10 秒
Russian Twists with a Ball
Russian Twists with a Ball
20 秒
Transition
Transition
10 秒
Ab Choppers
Ab Choppers
20 秒
Transition
Transition
10 秒
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
20 秒
Rest
Rest
1 分钟

设置 4 : 1 个回合
Wall Calf Stretches
❤️ 轻松（第1区）
Wall Calf Stretches
20 秒
Wall Calf Stretches
❤️ 轻松（第1区）
Wall Calf Stretches
20 秒
Standing Glute Stretch
20 秒
Standing Glute Stretch
20 秒
Chest Stretch
Chest Stretch
20 秒
Chest Stretch
Chest Stretch
20 秒
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
20 秒
Shoulder Stretches
Shoulder Stretches
20 秒
Shoulder Stretches
Shoulder Stretches
20 秒
Tricep Stretches
Tricep Stretches
20 秒
Tricep Stretches
Tricep Stretches
20 秒
Overhead Stretches
Overhead Stretches
20 秒
Transition
Transition
10 秒
Bicep Stretches
Bicep Stretches
20 秒
Transition
Transition
5 秒
90 Lat Stretch
90 Lat Stretch
20 秒
Transition
Transition
5 秒
Wide Leg Stretches
Wide Leg Stretches
20 秒
Hurdler Stretch
Hurdler Stretch
20 秒
Hurdler Stretch
Hurdler Stretch
20 秒
Transition
Transition
5 秒
Lying Hamstring Stretches
Lying Hamstring Stretches
20 秒
Lying Hamstring Stretches
Lying Hamstring Stretches
20 秒

Workout Discussion

09 Sep
Great excercise, push ups really get you, love the intensity of the last round. Fantastic sweat generator

出现在

arms
手臂
toning
爽肤

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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。

显示更多

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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