HOME WORKOUT STUDIO 2024.11.23 【HOME WORKOUT STUDIO】30 分鐘代謝調理燃脂鍛鍊 🔥

大家好,我是Squad,希望你們都健康 今天我們要做的是一個30分鐘的心理健身 讓你們的成果提高到最高的水平 這是一個非常棒的組合運動 讓你們的心理健康提升 讓你們的心率提高 減少了很多卡路里 在短時間內 做一個輕微的運動 你可以在這個訓練中做一個腰帶 腰帶或腰帶 這會幫助你們 像我剛才說的 燃燒身體脂肪 但也會幫助你們 鍛鍊肌肉的力量 運動肌肉 在30分鐘內 這會是一個 腰帶運動 所以我們會做三個回合 每個回合維持10分鐘 OK 45秒的工作 15秒的恢復 所以力量很高 所以我希望你們盡力 把身體推開 在這個訓練中 這個訓練的訓練範圍 在10到20分鐘內 是最甜蜜的地方 但這對你們來說 完全不重要 如果你們有更多的訓練 那就完美了 OK 另外 這會是五個訓練 每個回合重複一次 所以第一回合 我們有五個動作 然後我們做第二個訓練 然後第二回合 新的訓練 最後 第三回合 最後一回合 還有一個 全新的訓練 所以這會很有趣 很有活力 但這也會把成果 推到下一層 我期待聽到 我會把全套訓練的描述 我會把全套訓練的設計 放在下面的描述欄 讓你們可以 瞭解一些動作 準備好 集中 讓我們把這個訓練 合成 第一回合 我們開始 我們會開始 1 這是今天最快的訓練 往下走 15秒 開始 10 5 4 3 2 好 好 深蹲 手放開深蹲 往下走 手放在地上 深蹲 如果需要的話 可以在你的腿上做 手放開 深蹲 你帶來的力量 是我們今天訓練的重點 20秒 10秒 3 2 好 深蹲 換位置 所以你把身體提起來 頭往上提 往下提 換位置 深蹲 你可以做一個跳躍 10秒 保持動作 5 4 3 2 1 好 深蹲 接下來是 核心肌群 躺下 雙腿直立 往上提 雙腿提起 再往下提 雙腿提起 再往上提 10秒 3 2 1 做得好 好 核心肌群 蹲下 雙腿提起 深蹲 蹲下 雙腿提起 往上提 20秒 10秒 雙腿提起 3 2 1 往上提 好 再做一次 30秒 深蹲 雙腿提起 3 2 1 往上提 深蹲 開始 雙腿提起 往上提 深蹲 做得好 再做一次 3 2 1 往上提 10秒 Ан天 2 1 完成 On real work 2 I want you to grab a quick drink Let's get ready Push forward number 2 With our next set of combination exercises Keep up the momentum Moving into round number 2 squad We're gonna kick it off with lunges So just lunging out in front of the body Then after that We're gonna go into standing arm-hold presses And then move on to 5 exercises And then repeat the second set So 10 seconds countdown begins Get ready Push forward here with round 2 3, 2, 1 Good stretch Go on, 10 seconds 5, 4, 3, 2, 1 Good Arm-hold presses Up, rotate Right Go on Even with lighter weights This is burning Go on 5, 4, 3, 2, 1 Right, we're gonna do swings next OK Swings We're gonna go on 5, 4, 3, 2, 1 Let's go Bring the movement from the lower Go with kettlebell We're done 15 seconds 3, 2, 1 OK The next one All I want you to do is hold the plank For 45 seconds Just hold the plank Keep the body straight and in line We're gonna go 3, 2, 1 Keep going 15 seconds 10 remaining Hold it Go on, 5, 4, 3, 2, 1 OK Perfect Straight down and up Take the hips into the ground Jump Round 2 here A bit more intensely with this round Right, let's go Down Go on 10 seconds 5, 4, 3, 2, 1 Good Front lunges is next Back up Let's go Right We've been on 10 seconds Shoot again Shoot with these workouts Let's go 5, 4, 3, 2, 1 Arm Arm will press This is next Up Rotate Come on 10 seconds That's good work This is not easy But this is work The results are going to shine through These types of workouts Swings Rotate yourself Let's go Last few reps Good work 15-hour recovery Hold the plank OK, hold the plank 3, 2, 20 seconds Go on 10, 5, 4, 3, 2, 1 Right Perfect We'll finish off round 2 And one more round after this 30-minute metabolic dips We're nearly there One more round after this Come on 20 seconds 5, 4, 3, 2, 1 OK, squad I'm Rio I want you to grab another quick drink I want you to give it your all To finish strong this session Let's get it team Round number 3 This is the finish line Go all out with intensity for this one All it is is 10 minutes And that is our metabolic conditioning workout complete Squat with a jumping jack We'll kick it off So we're going to squat down Jumping jack up Body weight Conditional movement OK Then we're going to be going in To our close OK And then overhand rows So close, wide rows That was our first 2x 10 second countdown Begins now Get ready Dig deep now For this final round of our session 3, 2, 1 Squat Jump Squat Pull 20 seconds Last 10 5, 4, 3, 2, 1 Good work Close Into overhand rows You ready? Let's go Close grip Wide Burn 20 seconds 3, 2, 1 Burn OK Side to side Heel taps Next So side to side Heel taps Like that OK 3, 2, 1 Last one 20 seconds Power through North hand 3, 2, 1 OK Front raises So you can go alternate Like that Or you can go both at the same time Or if you're just using one weight Just raise the one weight up in front Power through 5, 4, 3, 2 Good OK The next one Is going to be simple Pulse squats OK So it's just coming down Halfway Constant tension On the hamstrings and the glutes For this one Painful Won't wait for it to But I want you to go with Big wide stance Coming down Toes pointing out slightly And just halfway reps Just constant tension on 15 seconds 5, 4, 3, 2, 1 OK This is it The last 5 exercises Again Bike into squat Jumping jacks It's a big session here today So you will see Very accomplished Once we finish this set 20 seconds Go on 10 seconds 5, 4, 3, 2 OK Bike into rows Close grip Wide grip OK Close R3 15 seconds Good Side to side hip taps We are nearly there This is a big session I am feeling Every part of this workout OK Probably about 3 minutes left Let's go It's what it's all about It's real time workout Go on 10 3 2 1 OK This is it Nearly there Front raises And sumo Pulses Let's power through OK Pulses This is it Finish line Right now 45 seconds Get it done Pulses Halfway Just constant tension 15 Power through Last 10 5 4 3 2 1 Squat What a session Honestly, I'm absolutely fatigued from that workout But that is a brilliant sign Because that there goes to show you That if you push yourself to a new limit Progressive overload Is going to be worked extremely well with that session And that is a workout 100% to add to your favorites And to go back over Remember this metabolic conditioning session Because you can go back to this workout With so many different ways You can increase the weight Decrease the weight Push even more intensity Slow it down with heavier weights That is high intensity training To really help ignite a lot of body fat Burn a lot of calories You're building lean, toned, defined muscle And very functional strength Within that workout So no matter what your goal is That is a session to add into your routine To get fitter, healthier and stronger So can't wait to hear your feedback After this workout Make sure you post Within the community section Within our studio and on our platform Tag me in your stories on social media Keep up the momentum Share this online workout studio with your mates Get them in on a desk Keep up the momentum I'll see you on the next exclusive workout Within our home workout studio Have a good one