Time_32x32 10:36    Intensity_casual_32x32 Casual    Target_32x32 腿部    Ic_workout_dumbbell_32x32 哑铃, 椅子, 登箱阶梯
进行这种针对所有正确部位的快速锻炼,感觉自己就像 Fit n' Beachy。抓起中型和轻量化的哑铃,并准备不停挥汗吧。

Exercises

1 round of:
哑铃深蹲
Weights: Moderate
哑铃深蹲

12 reps
坐姿哑铃卧推
Weights: Moderate
坐姿哑铃卧推

12 reps
哑铃卧阶梯式
Weights: Moderate
哑铃卧阶梯式

20 reps

1 round of:
休息
休息

30 seconds

2 rounds of:
十字千斤顶
Effort: Vigorous
十字千斤顶

20 seconds
改良波比跳
Effort: Vigorous
改良波比跳

20 seconds
休息
休息

20 seconds

1 round of:
哑铃Woodchops
Weights: Light
哑铃Woodchops

20 reps
哑铃侧肩抬升
Weights: Light
哑铃侧肩抬升

12 reps

1 round of:
休息
休息

20 seconds

1 round of:
正面背面啤酒花到位
Effort: Vigorous
正面背面啤酒花到位

30 seconds
过渡
过渡

10 seconds
从前到后单腿跳
从前到后单腿跳

30 seconds
过渡
过渡

30 seconds
反向弓步
反向弓步

30 seconds

1 round of:
休息
休息

20 seconds

2 rounds of:
肘部低平板支撑 膝蓋著地平板式
肘部低平板支撑 膝蓋著地平板式

30 seconds
卷腹
卷腹

30 seconds

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Do this workout in Workout Trainer on your iOS & Android devices.


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