Time_32x32 19:54    Intensity_intense_32x32 Intense    Target_32x32 下半身    Ic_workout_dumbbell_32x32 哑铃, 登箱阶梯
对于追求完美身形,这是组高难动作,但却值得努力!选择强度并根据已有的情况开始锻炼。你需要中型和加重型哑铃和一个箱子,用于这条腿增强锻炼。

Exercises

2 rounds of:
哑铃单腿跷跷板
Weights: Moderate
哑铃单腿跷跷板

20 reps
侧弓步与肱三头肌伸展
Weights: Moderate
侧弓步与肱三头肌伸展

20 reps
哑铃深蹲跳
Weights: Moderate
Effort: Vigorous
哑铃深蹲跳

25 seconds

1 round of:
休息
休息

20 seconds

3 rounds of:
哑铃卧阶梯式
Weights: Heavy
哑铃卧阶梯式

18 reps
哑铃推新闻
Weights: Heavy
哑铃推新闻

10 reps
哑铃跳跃分割
Weights: Moderate
哑铃跳跃分割

25 seconds

1 round of:
休息
休息

20 seconds

3 rounds of:
左腿起跳,跳上箱子
Effort: Moderate
左腿起跳,跳上箱子

10 reps
右腿起跳,跳上箱子
Effort: Moderate
右腿起跳,跳上箱子

10 reps
休息
休息

15 seconds
屈膝掌上压
Effort: Moderate
屈膝掌上压

10 reps
交替侧平板支撑
交替侧平板支撑

14 reps
休息
休息

20 seconds

1 round of:
剪刀腿交叉卷腹
剪刀腿交叉卷腹

15 reps
90-90 卷腹
90-90 卷腹

15 reps

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


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