설명:
Get ready to smash this leg session! Hamstrings, quads, glutes... those dumbbells will feel a lot heavier by the end of each set with compound movements and some pulses in here too!! For this leg day session, you will need a pair of dumbbells, a mat and a chair for Bulgarian lunges! If you prefer to not perform Bulgarian lunges, simply perform static lunges. If you have access to a variety of weights, you can change when suits! You may prefer x 1 heavier dumbbell or kettlebell during some squats though I will just use the x2 12.5kg combined! The timer will be on for 1 minute per set. We will typically begin with a full range variation of the exercise for 2 sets, then onto 20/20/20 split of full range into pulse into full range. Finally pulse, full range, pulse! Depending on the weights you have access to, you can perform with both dumbbells or drop to one (as I do in the Bulgarian lunges) however this is up to you! If you can perform with 2 dumbbells go for it!!! SQUATS FULL RANGE SQUATS FULL RANGE SQUATS-PULSE -FULL RANGE PULSE-FULL RANGE-PULSE SUMO SQUAT FULL RANGE SUMO SQUATS FULL RANGE SUMO SQUATS-PULSE -FULL RANGE SUMO PULSE-FULL RANGE-PULSE STATIC LUNGE STATIC LUNGE (switch) LUNGE-PULSE-FULL RANGE LUNGE-PULSE-FULL RANGE (switch) PULSE- FULL RANGE-PULSE (switch) PULSE- FULL RANGE-PULSE (switch) BULGARIAN LUNGE BULGARIAN LUNGE (switch) BULGARIAN LUNGE-PULSE-FULL RANGE BULGARIAN LUNGE-PULSE-FULL RANGE (switch) BULGARIAN PULSE- FULL RANGE-PULSE (switch) BULGARIAN PULSE- FULL RANGE-PULSE (switch) ROMANIAN DEADLIFT ROMANIAN DEADLIFT RDL-PULSE-RDL RDL-PULSE-RDL PULSE-RDL-PULSE PULSE-RDL-PULSE STAGGERED RDL STAGGERED RDL (switch) STAGG RDL-PULSE-FULL RANGE STAGG RDL-PULSE-FULL RANGE (switch) PULSE- FULL RANGE-PULSE (switch) PULSE- FULL RANGE-PULSE (switch) Finisher: 1 minute each BULGARIAN LUNGE TO RDL BULGARIAN LUNGE TO RDL (switch) straight into 30 seconds SUMO HALF REPS! No frills leg day.... your legs will work so hard! Glutes, hamstrings and quads! Let’s smash it like we know how!! Cx Please ensure you warm up! Here’s my recommended warm up routine: https://www.youtube.com/watch?v=PzyzfjtNHb0 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://www.youtube.com/c/carolinegirvan?sub_confirmation=1 ▶ 12 Min 4X4 Abs Workout: https://www.youtube.com/watch?v=iY4Ft9K7gZk ▶ 20 Min BURPEE BLAST Cardio Workout: https://www.youtube.com/watch?v=xQzgzKXtZ3E ▶ 20 Min UNWIND Stretch Routine: https://www.youtube.com/watch?v=y87vSUoIMGU Social ▶ Instagram: https://www.facebook.com/unsupportedbrowser ▶ Share your progress, receive community support, join my Facebook Group: https://www.facebook.com/unsupportedbrowser EPIC II Program: ▶ EPIC Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-program.pdf ▶ The Official EPIC II Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ Sports Equipment I Use: ▶ My Amazon UK Page: https://www.amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://www.amazon.com/shop/carolinegirvan Business Enquiries: ▶ Email: [email protected] Caroline Girvan PO BOX 115 County Antrim Northern Ireland BT38 8WB Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
다운로드 옵션을 준비하는 중
http://unidownloader.com/ 사이트 — 프로그램이나 확장 기능을 설치하지 않고도 비디오나 오디오트랙을 다운로드할 수 있는 가장 좋은 방법입니다.
UDL Helper 확장 — YouTube, Instagram 및 OK.ru 사이트에 유기적으로 내장되어 콘텐츠를 신속하게 다운로드할 수 있는 편리한 버튼입니다.
UDL Client 프로그램 (Windows용) — 900개 이상의 웹 사이트, 소셜 네트워크 및 비디오 호스팅뿐만 아니라 소스에서 사용할 수 있는 모든 비디오 화질을 지원하는 가장 강력한 솔루션입니다.
UDL Lite — 모바일기기에서사이트에쉽게액세스할수있습니다. 이를통해스마트폰에바로동영상을다운로드할수있습니다.
FullHD(1080p), 2K(1440p), 4K(2160p) 및 8K(4320p) 형식이가장좋습니다. 당신의화면해상도가높을수록비디오화질이높아야합니다. 그러나다운로드속도, 사용가능한공간및기기성능과같은다른요인도고려해야합니다.
브라우저/ 컴퓨터가완전히초기화되어서는안됩니다! 이러한일이발생한경우동영상링크를붙여넣고이를알려주시기바랍니다. 때로는비디오를적절한형식으로직접다운로드할수없기때문에파일을원하는형식으로변환하는기능을추가했습니다. 경우에따라서는이과정이컴퓨터의자원을적극적으로활용할수도있습니다.
웹사이트나 UDL Lite의 pwa 애플리케이션을사용하여스마트폰으로동영상을다운로드할수있습니다. 또한 UDL Helper 확장을사용하여 QR 코드를통해다운로드링크를보낼수도있습니다.
가장편리한방법은비디오를 MP3로변환할수있는 UDL Client를사용하는것입니다. 경우에따라 UDL Helper 확장을통해 MP3를다운로드할수도있습니다.
이기능은 UDL Helper 확장을통해사용할수있습니다. "비디오에서스크린샷저장버튼표시" 가설정되어있는지확인하십시오. 플레이어의왼쪽아래에있는 "설정" 아이콘에는카메라아이콘이표시됩니다. 현재동영상의프레임을 JPEG 형식으로저장하려면누르십시오.
무료입니다. 우리의서비스는모든사용자들에게완전히무료입이다. 여기에는 PRO 구독이없으며다운로드한비디오의수또는최대길이에대한제한도없습니다.