30分鐘高強度啞鈴阻力全身訓練 (含暖身&伸展) ~高效居家增肌減脂組合
DB Squat (4 sec down )
Sumo squat into thruster
Alternative reverse lunge
Single deadlift
Single deadlift
lunge with press
lunge with press 40
Banded monster walk with weights
Abduction
DB banded Deadlift
Banded narrow and wide jump squat
Single Glute bridge with weight
Single Glute bridge with weight
Glute bridge （double weight)
Glute bridge with press
Chest flys and narrow press
Russian twist with press
Tricep dip
Back row
Bicep curls and Arnold press
Single DB front raise
Tricep extension
Alternative Seated crunch
Mt climber 4 reps +Plank taps
Plank row (2 reps switch )
Dolphin plank with Jacks
Reverse crunch and leg raise
*此影片無商業合作
Follow May Fit instagram ▶ https://www.instagram.com/may8572fit/
逛逛我的網站▶ https://www.mayyoufit.com/
追蹤品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb
更多May Fit居家徒手/啞鈴訓練 ▶ https://www.youtube.com/playlist?list=PLol39BuP8rM-6l2PNZqXFETC6oCkjnXoi
健身初學女孩必看！人氣觀念影片▶ https://youtube.com/playlist?
Music by Helkimer - Gingerbread Man (feat. Dolve Gando) - https://thmatc.co/?l=311CBAAC
Music by Spzzy Turnt - You Know - https://thmatc.co/?l=8261C651
Music by deadrick - Coney Island - https://thmatc.co/?l=A7D3EE6B
Music by MIA GLADSTONE - GEEKIN - https://thmatc.co/?l=FE5C15F5
Music by Elli Moore - Bathing Suit - https://thmatc.co/?l=54FDE513
Music by Dunstan - Minute - https://thmatc.co/?l=72363516
Music by Mikey Ocean - Poppy - https://thmatc.co/?l=AAA403AB
Music by nodisco. - The Symptoms of Vanity - https://thmatc.co/?l=431BA6A6
Music by Johniepee & Joey Maker - Burnout - https://thmatc.co/?l=7D1B9059
Music by Zight - Daisy (Love & Crush) - https://thmatc.co/?l=20D1819F
Music by Obie Hans - Midnight Motif - https://thmatc.co/?l=42D7AE00
Music by Mr. Jello - A Love Note - https://thmatc.co/?l=B2FAB0D9
DB Squat (4 sec down )
Sumo squat into thruster
Alternative reverse lunge
Single deadlift
Single deadlift
lunge with press
lunge with press 40
Banded monster walk with weights
Abduction
DB banded Deadlift
Banded narrow and wide jump squat
Single Glute bridge with weight
Single Glute bridge with weight
Glute bridge （double weight)
Glute bridge with press
Chest flys and narrow press
Russian twist with press
Tricep dip
Back row
Bicep curls and Arnold press
Single DB front raise
Tricep extension
Alternative Seated crunch
Mt climber 4 reps +Plank taps
Plank row (2 reps switch )
Dolphin plank with Jacks
Reverse crunch and leg raise
*此影片無商業合作
Follow May Fit instagram ▶ https://www.instagram.com/may8572fit/
逛逛我的網站▶ https://www.mayyoufit.com/
追蹤品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb
更多May Fit居家徒手/啞鈴訓練 ▶ https://www.youtube.com/playlist?list=PLol39BuP8rM-6l2PNZqXFETC6oCkjnXoi
健身初學女孩必看！人氣觀念影片▶ https://youtube.com/playlist?
Music by Helkimer - Gingerbread Man (feat. Dolve Gando) - https://thmatc.co/?l=311CBAAC
Music by Spzzy Turnt - You Know - https://thmatc.co/?l=8261C651
Music by deadrick - Coney Island - https://thmatc.co/?l=A7D3EE6B
Music by MIA GLADSTONE - GEEKIN - https://thmatc.co/?l=FE5C15F5
Music by Elli Moore - Bathing Suit - https://thmatc.co/?l=54FDE513
Music by Dunstan - Minute - https://thmatc.co/?l=72363516
Music by Mikey Ocean - Poppy - https://thmatc.co/?l=AAA403AB
Music by nodisco. - The Symptoms of Vanity - https://thmatc.co/?l=431BA6A6
Music by Johniepee & Joey Maker - Burnout - https://thmatc.co/?l=7D1B9059
Music by Zight - Daisy (Love & Crush) - https://thmatc.co/?l=20D1819F
Music by Obie Hans - Midnight Motif - https://thmatc.co/?l=42D7AE00
Music by Mr. Jello - A Love Note - https://thmatc.co/?l=B2FAB0D9