“Motivation gets you going and HABIT gets you there.”
GLUTE & UPPER BODY DAY💥💪🏼
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【1a.】hip thrust 4 × 12
【1b.】complex sumo stance deadlift 3×8
【2.】 incline dumbbell press 3 × 10
【3.】lat pulldown 3 × 8
【4a.】 face pull 4 x 10
【4b.】inverted row 3 × 5
(a, b superset)
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同時也有1部Youtube影片,追蹤數超過250萬的網紅Joanna Soh Official,也在其Youtube影片中提到,♥ NASM online Personal Training course 14-day FREE trial. Start your Fitness career here: http://www.myusatrainer.com/joanna ♥ Joanna is a certified W...
「3 day full body superset workout」的推薦目錄:
3 day full body superset workout 在 Joanna Soh Official Youtube 的最讚貼文
♥ NASM online Personal Training course 14-day FREE trial. Start your Fitness career here: http://www.myusatrainer.com/joanna
♥ Joanna is a certified Women's Fitness Specialist with NASM and also a certified Personal Trainer & Nutrition Coach.
♥ Do this workout if you want to be strong, burn calories, look toned & lean, lose weight or to maintain a healthy weight!
Duration: 25 Mins (or 30 mins including warm-up & cool down).
Estimated Calories Burned: 230 - 270Cals.
Structure: 4 Supersets. 2 exercises per superset. Total of 8 exercises. Perform the 2 exercises back-to-back without any rest for a total of 3 sets.
Reps: 12 - 15 reps per exercise.
Rest Time: No more than 1 minute in between supersets.
Frequency: 2 - 3 times weekly on alternate days for best result.
Equipment: 2 pairs of dumbbells
1) 1 pair of lighter weight at 2 - 4kgs each
2) 1 pair of heavier weight at 5 - 7kgs each
Exercises:
Superset 1 (Legs, Thighs & Bums)
1) Dumbbell Squat
2) Reverse Lunge
Superset 2 (Back & Chest)
1) Dumbbell Row
2) Chest Press
Superset 3 (Arms & Shoulders)
1) Bicep Curl to Shoulder Press
2) Tricep Kickback
Superset 4 (Core)
1) Dumbbell Swing
2) Russian Twist
Progress: Increase the weights, increase to 4 - 5 sets per exercise, reduce rest time between supersets. All the best! xx
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