Time_32x32 17:38    Intensity_moderate_32x32 Moderate    Target_32x32 全身    Ic_workout_dumbbell_32x32 哑铃, 长凳
状态不错,准备在海滩度假的每一天来做这项全身式锻炼。在这项全面的健身基础课程中,你应该感觉得到心脏蹦蹦跳,肌肉在燃烧。这项锻炼需要准备一个板凳,一组中等重量的哑铃。

Exercises

2 rounds of:
弓步与旋转
弓步与旋转

12 reps
篮球射击
Effort: Moderate
篮球射击

40 seconds
开腿深蹲保持动作
开腿深蹲保持动作

20 seconds

1 round of:
休息
休息

20 seconds

2 rounds of:
哑铃弓步和旋转
Weights: Moderate
哑铃弓步和旋转

12 reps
单臂哑铃秋千
Weights: Moderate
单臂哑铃秋千

12 reps
哑铃深蹲相扑
Weights: Moderate
哑铃深蹲相扑

15 reps

1 round of:
休息
休息

20 seconds

2 rounds of:
俯卧撑和旋转
俯卧撑和旋转

12 reps
左三头肌俯卧撑
左三头肌俯卧撑

12 reps
右三头肌俯卧撑
右三头肌俯卧撑

12 reps
单臂登山者
Effort: Moderate
单臂登山者

45 seconds

1 round of:
休息
休息

20 seconds

2 rounds of:
长凳哑铃飞鸟
Weights: Moderate
长凳哑铃飞鸟

12 reps
板凳哑铃肱三头肌上拉过头
Weights: Moderate
板凳哑铃肱三头肌上拉过头

12 reps
叛徒一行俯卧撑
Weights: Moderate
叛徒一行俯卧撑

12 reps

1 round of:
休息
休息

20 seconds
平板支撑
平板支撑

20 seconds

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