HOME WORKOUT STUDIO 2024.02.25 【TRAIN LIKE A WARRIOR】30 分鐘力量和燃脂啞鈴循環（在家或健身房）

大家好,我是Gone Squad,歡迎回到另一個《Train Like a Warrior》的訓練訓練 今天我會為大家帶來的訓練是一個全新的訓練 叫做三回合全身肌肉肌肉之力 這是我們在錄影室中最為激烈的訓練 我們將將激烈度提升到另一個層次 我們會在訓練期間做50秒的訓練,然後休息10秒 所以我們會不停地做 這是一種鎮壓式的訓練 我們會做5個訓練,然後重複兩次 這是第一回合 然後我們會再做5個訓練,然後重複兩次 第二回合,然後最後第三回合 不同的5個訓練,重複兩次 全身肌肉肌肉之力 這三個回合,30分鐘的全身肌肉肌肉之力 這個訓練會是一種非常激烈的訓練 非常多的卡路里,會讓你處於肌肉燃燒的狀態 你還在專注於鍛鍊肌肉肌肉之力 但這個訓練是為了提升肌肉肌肉之力 而且是為了推進肌肉燃燒的程度 如果你是想提升肌肉燃燒的程度 或者想訓練身體的肌肉 這個訓練我建議你加入你的最愛 如果你想提升肌肉燃燒的速度 或者想訓練身體的燃燒 所以,請等一下 請看下面的說明欄 我會給你訓練的全套訓練 然後準備好,我們開始訓練 我期待聽到你的意見,開始吧 好,團隊,我們開始訓練前 我建議你使用的訓練設備 是一把電磁鐵盪鞦韆 以及一把喇叭 或者只是你的盪鞦韆 我使用的是210公斤 請記住,這個訓練的力量很高 只需要50秒 所以,我們使用全套訓練 我們使用全套訓練 只需要10秒才能恢復 這裡有5個訓練 重複兩次 然後我們進入第二輪 如同我說的,如果需要的話 請看下面的說明欄 你會更瞭解這個訓練 因為只需要10秒 然後我們進入下一個動作 好的 10秒的計時開始 我們開始訓練肋骨 蹲下,肋骨向上 好的 50秒 蹲下,用重心按住 20秒,開始 10秒 5 4 3 2 1 好的 下一個動作是手推 手推 3 2 1 開始 手推 踢腿 15秒 10秒 5 4 3 2 1 好的 肋骨或肋骨推 50秒 肋骨或肋骨推 開始 20秒 5秒 保持肋骨,保持力量 我們做到了 15秒 5 4 3 2 1 好的 下一個動作是手推 手推 3 2 1 開始 手推 30秒,開始 20秒 保持力量 肋骨或肋骨推 5 4 3 2 1 好的 最後一個動作是肋骨 肋骨或肋骨推 10秒 5 4 3 2 快 adjustment 雙腳把它推向肋骨 我們再做五個不同動作 在後端做油旋 肋骨 warrior 很有力的 開始 5 4 3 2 1 快制動 4 And release push-ups is next Then our swings And release push-ups Let's go, 20 seconds Come on, 15 And release, up 5, 4, 3, 2 1, good Right, we're in our swings OK We're nearly done for round 1 Let's go, 20 seconds 5, 4, 3, 2, 1 OK, perfect Countdown It's actually a great change of pace Normally, we're pushing out strong movements This year's intensity 50 seconds, very little rest 20 seconds, keep pushing it Go, 15 Last 10 5, 4, 3, 2, 1 Breathe OK, deadlift to finish off round 1 And you can grab a quick drink And we're into our next set Our next round 3, 2, 1 Let's go 15 seconds 10 remaining 5, 4, 3, 2, 1 OK, take a quick drink Then we're into round number 2 Let's keep up the pace Round 2 squad, let's get it Kicking it off with push-press So you have your dumbbell, your kettlebell, whatever Weak slight bend, press, push-press OK, that's the first one Then we're into our intensity Countdown begins Now, let's keep the pace Let's keep the intensity here for round 2 3, 2, 1, go You can place your hand on your legs Like that, if you're pressed Start to bend, then press Like so Or you can just go straight We bend 30 seconds Let's go, 15 seconds Take a deep breath Last 10 5, 4, 3, 2, 1 Good OK, perfect, body weight Just down and up If you have a push-up in, you go for it If not, just think 30 seconds 15 Last 10 5, 4, 3, 2, 1 On rail OK, close Just bend over, straight up like that OK, you can even hold the kettlebell Just roll up 20 seconds 15 Come on, easy work 10 seconds Come on, 5, 4, 3, 2, 1 Close, keep going Lunges, just front lunges Over it each time OK 10 seconds Let's go, 30 seconds 20 seconds remaining Let's get it 15 5, 4, 3, 2, 1 OK, perfect Next one Core movement OK, plank Just hold the plank OK, use this as an eye for recovery That's 50 seconds Hold that plank Try to keep that body in that neutral position Straight line Keep everything tight, engaged Throw the breath 30 seconds 15 seconds 10 5, 4, 3, 2, 1 Good work OK, back on it, push press This is our last set of this second round 20 seconds Let's go 15, come on Arm performing Last 10 5, 4, 3, 2, 1 OK Brilliant Perfect, let's go If you don't want to do the push up Take your hips into the ground Back up again OK The more intensity you bring to these sessions The more effective The results are going to be Right, we have 20 seconds, let's go 15 remaining Last 10 5, 4, 3, 2, 1 OK, squad, back over rows Let's go again 20 seconds 5 remaining 4, 3, 2, 1 Let's go, squad Launches next OK, just front launches 15 Last few reps Stay deep Come on 5, 4, 3, 2, 1 Good OK, last one Hold the plank Right, let's hold the plank Keep your body in that straight line Keep in this position Don't be afraid Let's go, 15 seconds Holding it 5, 4, 3, 2, 1 Good OK, team Round 2 for plank Keep up this momentum We've got one more round Let's finish strong This is it, squad The third and final Squad, upright Squat down Up Squat Bring the weight all the way up You have 50 seconds to work Then after that We're going to do our snatches Other hand So, snatch up, down OK? The first two Then I'll talk you through the rest 10 second countdown Squat, upright rows 4, 3, 2, 1 3, 2, 1 Squat 15 seconds Let's go 3, 2, 1 Snatches is next OK? We're still doing the snatches It's non-stop here It's all the way to the finish line Let's go 20 seconds Going 5, 4, 3, 2, 1 Good OK, team Next one is leg raises Hit the core Squat down Hold the weight If you can do so OK? Let's go Feel the breathing, guys Let's go Go on 10 seconds 5, 4, 3, 2, 1 Upright Squat down Suppress out Jump out So, hold the weight One dumbbell or kettlebell Now show you Jump this side Like so Let's go OK? Push out Jump out this side Then in again OK? Like so It's not easy 25 seconds Keep pushing 20 remaining Last take Last 10 Arms are burning 5, 4, 3, 2, 1 This is hardcore, this workout Next one, squat 1, 2, punch Squat down 1, 2 Squat down 1, 2 OK, let's go Nearly there Body is fatigued now Just 50 seconds of work With the very low recovery Only 10 seconds Just squat and punch 1, 2, go 20 seconds Now 10 seconds 5, 4, 3, 2, 1 OK, next one Back up Squat, upright row I'll show you here This round with kettlebell If you're using kettlebell It's the same thing with the dumbbells Two dumbbells Squat down Upright row This is a very low body focus round 20 seconds Go at your own pace Let's go Try to bring as much intensity as you can In these last few reps Only 2 minutes remaining And we're done 5, 4, 3, 2, 1 OK, snatch One arm snatch This is probably the most intense workout That we've done It's the 50 seconds for 30 minutes Snatch You can do this with the kettlebell or the dumbbell I've done it with the dumbbell The first round of this 15 seconds remaining Let's go Last 10 5, 4, 3, 2, 1 Good Leg raises OK, let's go Leg raises We're nearly there 20 seconds Go, last 10 5, 4, 3, 2, 1 Good OK The next one is press jump height Press jump Second last exercise Grab your weight One weight Press out Jump in this side Back in again 20 seconds Let's go Last 10 Last 2 5, 4, 3, 2 OK, this is it Squat punches to finish off An insane workout Right team, let's go Finish strong In this together Let's go 1, 2 Try to rotate the torso Get a wee bit of standing core movement 30 seconds Let's go 15, 10 seconds 5, 4, 3, 2, 1 Squat Massive fist pump Honestly, beating that workout Possibly the most intense workout we have done from the studio That right there is a calorie blast Something I would definitely recommend you add to your periods If you want to speed up your fat loss Losing a lot of body fat And just feel overall a hell of a lot fitter, healthier and stronger I am telling you that there a few times a week With a few strength workouts a week You are going to be well on your way To getting into the best shape of your life With literally a pair of dumbbells And that is all you need on your own body weight To push forward with your goals And as you know, I am here every step of the way To perform these workouts alongside with you Absolutely love it I can take the easy way out Just showcase the workout But I am here Performing it alongside with you Trying to push myself Trying to add that progressive overload Into my own training routine I perform that set with 10kg dumbbells So the next time I go to try that workout I am going to try to go a bit heavier with 12kg Okay, and that is what it is all about It doesn't matter if you are struggling a lot With that workout, it is intense But it is you against you Every single one of these sessions You go at your own pace And over time, you get fitter You get stronger And you try to push your own self And that is all that matters So once again, incredible work I really appreciate it If you take your time to leave a comment Let me know your feedback with this session Type in your stories And I will see you on the next Training Language Warrior workout Cheers