Time_32x32 15:40    Intensity_intense_32x32 Intense    Target_32x32 下半身    Ic_workout_dumbbell_32x32 哑铃, 椅子
你总是希望获得坚挺、紧实的臀部!一周做这个美臀大满贯锻炼两次,你不久将会看到效果。抓住一些重型哑铃,并完成它。在锻炼前拍个照,然后对比利用这项锻炼套路一个月后的照片吧。

Exercises

2 rounds of:
走步式深蹲跳
Effort: Moderate
走步式深蹲跳

45 seconds
屈膝礼弓步
屈膝礼弓步

45 seconds
哑铃单腿跷跷板
Weights: Heavy
哑铃单腿跷跷板

1 minute
哑铃侧弓步和触摸
Weights: Heavy
哑铃侧弓步和触摸

1 minute
左侧横向抬腿
左侧横向抬腿

45 seconds
右侧横向抬腿
右侧横向抬腿

45 seconds
休息
休息

20 seconds

1 round of:
走步式深蹲跳
Effort: Moderate
走步式深蹲跳

45 seconds
屈膝礼弓步
屈膝礼弓步

45 seconds
哑铃单腿跷跷板
Weights: Heavy
哑铃单腿跷跷板

1 minute
哑铃侧弓步和触摸
Weights: Heavy
哑铃侧弓步和触摸

1 minute
左侧横向抬腿
左侧横向抬腿

45 seconds
右侧横向抬腿
右侧横向抬腿

45 seconds

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