Time_32x32 19:55    Intensity_moderate_32x32 Moderate    Target_32x32 下半身    Ic_workout_dumbbell_32x32 登箱阶梯, 长凳
当你想在户外锻炼时,这是一项非常适合阳光灿烂的日子的锻炼。到你最喜爱的公园或者甚至是在你的后院来锻炼!你只需要一条板凳和草地空地就可以了。

Exercises

3 rounds of:
慢跑
Effort: Light
慢跑

20 seconds
向后慢跑
Effort: Light
向后慢跑

20 seconds
玩玩
Effort: Light
玩玩

20 seconds

1 round of:
休息
休息

20 seconds

3 rounds of:
阶梯式
Effort: Moderate
阶梯式

30 seconds
休息
休息

10 seconds
凳上撑体
凳上撑体

30 seconds

1 round of:
休息
休息

20 seconds

3 rounds of:
猴自助游
Effort: Moderate
猴自助游

30 seconds
四方形随机&熊爬网
Effort: Moderate
四方形随机&熊爬网

45 seconds

1 round of:
休息
休息

20 seconds

3 rounds of:
旅行青蛙跳
Effort: Moderate
旅行青蛙跳

30 seconds
赛跑
Effort: Moderate
赛跑

30 seconds

1 round of:
休息
休息

20 seconds

3 rounds of:
跳箱
Effort: Moderate
跳箱

30 seconds
过渡
过渡

10 seconds
鸟狗式俯卧撑
鸟狗式俯卧撑

30 seconds

1 round of:
休息
休息

20 seconds

1 round of:
四伸展
四伸展

30 seconds
断筋伸展
断筋伸展

30 seconds
侧弯
侧弯

30 seconds

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