合集·HOME WORKOUT STUDIO 2024.04.26 【TRAIN LIKE A WARRIOR】30 分鐘在家虛擬私人訓練課程（力量訓練）

大家好,我是Squad,希望你們都健康 準備好我們的全新的 強壯又有彈性的 全身肌肉組合訓練 這是一個很棒的訓練 可以幫助你建立彈性、彈性 和有彈性的肌肉 在整個身體中 同時建立力量 在整個身體中 這個訓練將持續30分鐘 每個訓練有兩組 60秒的工作 30秒的休息 在這60秒內 我希望你們嘗試 達到8-15磅的範圍 要有足夠的重量 在這8-15磅範圍 你無法達到這15磅範圍 但是 正如我經常說 如果你的重量輕 15磅範圍太容易 要超過這15磅範圍 要接近失敗 要集中在健康狀態 但要帶來更多的力量 你必須知道 如何挑戰你的身體 在這次訓練中 我不希望60秒是風 我希望你能在這60秒內 然後30秒的休息 才能進入下一個動作 如你所知 這次訓練是你對你 你自己的節奏 你推動你的身體 我們在一起 我會努力陪著你 這會是一個很棒的 新的運動方式 可以幫助你增加 進入我們的訓練訓練 準備好 有勇氣 我們開始 強壯的身體 肌肉訓練 我們開始 站立的肌肉訓練 我們用盪鞦韆 鞦韆 30秒 集中在盪鞦韆 我們用盪鞦韆 60秒 30秒休息 Let's go 保持直立姿勢 一切順利 再休息幾分鐘 Go for it Good 10秒 If you have the reps, go for it OK It doesn't matter if you have the rep raise hit and you can't get a rep Use that remaining time frame You can rest and recover Just because it's 60 seconds doesn't mean you need to hit the reps constantly for the 60 seconds We have a good amount of rest here to get ready for our second set It's a bit slower pace but that's what we need to really start to focus on building that lean, defined, full muscle whilst focusing on strength 10 more Again Second set is a lot tougher Keep going Take a second Go back a bit That's what I'm doing Keep pushing out the reps If you have it Good OK, high squats is next So you're holding the weights up high And you're squatting down OK, you can go with the one weight Hold it up high, kettlebell, barbell Or if you want to test yourself Two dumbbells It's only five exercises per round OK, two rounds, five exercises And each round for two sets OK For our 30 minute set at this moment Go, last few reps Let's do it again 5 2 1, good OK, second set Same again Pushing our bodies here to the limit With these training warrior workouts Right, second set 3 2 1 Ready Go on 20 seconds remaining Last few reps Good team 3 2 1, OK Next one we're targeting our back Just I want you to go two reps Bend over rows, closed grip And then switch them around Two high rows, OK Two closed rows, two high rows, back to back OK Right, let's go Two high rows, or sorry, two closed And then two high Switch it around Good work team We've got 25 seconds Let's try to push out an extra few reps 10 seconds, let's go Good Brilliant Honestly, this is not easy, OK The 60 seconds of work Forces you to try to get those extra few reps Challenges the body 30 seconds Is a good time frame to get recovered And give it your all for the next set That's what this game plan is all about You give it your all, rest And go again Get ready, we're going to fight 4, 3 2, 1 Let's go Closed grip, elbows tucked in And then you're out Overhand grip 30 seconds 20 seconds Good Give it an extra few Go for it 3, 2, 1 Push-ups, OK Wide grip push-ups Is next for two sets OK So your hands wider And your shoulders a little bit apart And if you need to drop to your knees That's completely fine This is going to be a tough one But if we can get past eight reps Within the minute, brilliant OK, but challenge your body There's a lot of people here Who are just starting out Any reps is going to be beneficial If you're more advanced Push your body to the limit This is how we progress with the workouts No matter what level you're at Whether you're a beginner, intermediate Or more advanced It's you against you And you challenge your body You push yourself to the limit Right Take a quick sec And then we're going to blast out another few reps 15 seconds On the timer Go 5, very good It's crazy how your bodyweight movements Are always so difficult Get that recovery back Get focused, get ready We're pushing forward with this session We're nearly complete round one Going 5 4 2 1 10 reps Let's see if I can get it 15 seconds Let's go 14 Push it out 5 4 3 2 1 OK We're going to work the quads now Front lunges Hold the weights down by your side Get that good stretch Back up and alternate This is the last movement of round one Get ready 3, 2, 1 Let's go team Get that good stretch Let's go team 15 seconds 5, 4, 3, 2, 1 Lower body is always the toughest in my opinion Let's go for the last set of round one Let's finish strong this one 3, 2, 1 Let's bring it Let's go 20 seconds and that's round one complete Come on, push out the reps We got it 5 4 3, 2, 1 Squad Unreal work We're going to grab a drink, get ready And prepare for round number two Let's keep up this incredible momentum Of our strong and lean total body workout OK squad, round number two We're going to kick it off with deadlifts If you're using the two dumbbells You can hold them in front of you Slight bend in the hamstrings and come it up You can even hold them to your side OK, perform your deadlift like that If you're using one weight, same thing With a barbell or with a kettlebell We're deadlifting down 60 seconds, two sets And then we're in for our next movement So we have a 10 second countdown here now Get your weights ready Let's try to go with a heavier weight if possible Let's bring the reps Focus in on a good form 3, 2, 1 Away we go Slight bend in the hamstrings, coming down Feel the extension Feel the breathing Easy work 20 seconds, 25 seconds Let's go, get the reps Even if you're pushing more than 15 here, that's perfect Go to failure As many as you can 5, 4, 3, 2, 1 Brilliant OK, take your recovery 30 seconds 15 Yes, it is a bit slower paced, but I told you This is what it's about with these strength workouts We're giving each set our all So the rest time, take the rest Then when it's work time, give your all Right, let's go 30 seconds Feeling it now, this second set 15 a minute 10 5 4 3 2 1 Brilliant OK, chest press is our next one You can perform this lying back on the ground like myself Or if you have access to the bench Lying back on the bench Performing our chest press Get ready 3, 2, 1 Chest press You can actually make it slightly more difficult If you're on the ground by raising up your hips Off the ground OK That's a slight technique to increase the range of motion To add the grasp of overload Let's focus on a good form Pull on table These are the type of workouts That you would not train like this If you're going into the gym by yourself Because the time frame of 60 seconds Is pretty much unheard of For most people to work towards And work with This is why these workouts It actually pushes our body in a different way than it's used to We're always adding new challenges Into these sessions To add that progression That overload And to keep our results pushing forward That's why I love these workouts Because it forces me to train In a different way To add so much variety And excitement into the training Every time you take on a new workout You don't know what you're going to get Right, let's go Push out these reps Push out these chest presses I'm feeling it now, this second set Let's go Unreal OK, we're up B-Stance squat So one leg is out Slightly in front of the other The other is in close behind OK, and you're squatting down like so OK For one set, then you're switching sides Switching Both feet are out in front of the other, OK So you can grab one weight Or you can grab two weights, challenge yourself Right, so I'm starting off With my left leg out in front I'm just up, squatting down So I'm on almost my tippy toes here And the other foot is flat-footed And I'm squatting down It's like a split B-Stance squat So you're working hamstrings, quads With this one It's a tough exercise Let's go, we have 25 seconds Let's try to dig through these last few reps Legs are burning 15 Last 10 5 4 3 2 1 Good, brilliant Right, and you switch So the right leg is out in front now for me And the left leg is behind So whatever the opposite is for you Let's try to keep everything solid here These reps 20 seconds Come on, 15 Last 10 5 4 3 2 1 OK team, we're into our pullovers now Targeting our back and our lats We're nearly there Right, so you're lying on the ground Or over the bench Arms full, extension And up Now, you can go with one heavier dumbbell Or two lighter dumbbells OK, so you're holding two weights, it's the same thing Full extension, and back up Right 3, 2, 1 Let's go Full reps, let's go Get that good stretch I'm hitting the bar in 60 seconds I'm really feeling it I'm nearly there We're nearly there We're nearly at the finish line Our set of pullovers And We're gonna blast our last exercise OK, get ready Ready to go Get that good stretch Easy one Right now, two sets of pullovers complete Right The final exercise Is gonna be our kneeling Overhead tricep extensions OK, you can go kneeling Or you can go standing, it's entirely up to you Or you can even go seated on the edge of a chair or a bench But the full raising motion Up and down We're working our shoulders and our triceps here This is the finish line Of our strong and lean workout OK Right team, let's go This is gonna be tough If you can get the full 60 seconds If one weight is too light Once again, you can double it up with two weights Feel the burn already here This even forces you to keep the core tight Everything engaged 20 seconds 15 Going last 10 5 4 3 2 1 Right team, this is it Take your 30 seconds You're gonna need it And go all out now for this last set All out 10 seconds 5 4 3 2 1 Let's finish it 10 Feel the burn I'm on 8 reps and my triceps are burning 9 10 Oh, I'm on 15 That's what it's all about You see me struggling every step of the way Keep going if you have the reps I'm gonna blast out in our fight Let's go 15 20 That's it So we got 3, 2, 1 Warriors, what a session Our full body Strong and lean Total body session complete That right there is an incredible workout To help you build that lean, toned Defined muscle and strength Throughout our total body So I really appreciate it If you leave a comment below Let me know how you got on the session Hold yourself accountable Because I look through all these comments And reply to them all And I always love to hear your feedback Also, keep yourself accountable When you go back over the sessions You can look down the comments and see How you got on with that particular workout Once again, don't be afraid to add this session to your favorites This is the type of workout that you can go back over Try to go with Heavier weights Try to push out those extra few reps And that is what it's all about This is more of a compound workout I can mix it up in so many different ways By adding like a compound Or if a pump exercise To really continue to push forward With these sessions So as always, keep up the incredible work Tag me in your stories And I'll see you on the next Straight Legged Warrior exclusive workout