不去健身房必做！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💪🏻

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

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