설명:
Maybe different to other lower body workouts, this is all short sets with short rest… but this doesn’t mean ‘rushing’ the reps or as many reps as possible! In fact quite the opposite! Perfect form keeping in mind you have only a short work period! Every muscle in the lower body will have attention and work together to move through the movements! The timer will be on for a majority of the workout 30 seconds of work with 15 seconds rest in between! The format is cluster sets so simply this is shorter work periods with short rest periods where we completely drop the weight if holding and rest. Essentially mini sets and today it will be 4 mini sets per main exercise! The last set (4th set), will be a slight variation so could involve a more dynamic, less dynamic or isometric variation. For example, the Sumo deadlifts at the beginning of the workout are x3 sets of full range with the 4th set being more towards 1/2 reps! In between the cluster sets, we have x1 set of an exercise to include the calves so calf raise squats or single leg calf raises! It will all be on screen throughout so simply follow along! Just note that when performing single leg work such as curtsey lunge, The dumbbells I am using for the majority of the workout are 2 x 15kg each. I also use 1 x 30kg for the sumo deadlifts at the beginning of the workout. X3 SUMO DEADLIFTS X1 1/2 REPS STAPLE: SQUAT w/ CALF RAISE X3 RDLs X1 1 1/2 REPS STAPLE: SQUAT w/ CALF RAISE X3 REAR STEP LUNGES X1 STATIC LUNGE X1 SINGLE LEG CALF RAISE X3 REAR STEP LUNGES X1 STATIC LUNGE X1 SINGLE LEG CALF RAISE X3 LATERAL LUNGE X1 HOLD (rise at 10 seconds) X1 SINGLE LEG CALF RAISE X3 LATERAL LUNGE X1 HOLD (rise at 10 seconds) X1 SINGLE LEG CALF RAISE FINISHER! 60/60/70/30 SUITCASE SQUAT CALF RAISE BODYWEIGHT CLOSE SQUAT 1/2 REP SQUATS! This was pretty demanding and the finisher finished me very nicely!😆 Enjoy the shorter work periods and take extra time post cool down to gently stretch out the calves that bit more if you like! Note that stretching should be gentle and not painful! Week 3 let’s begin!! Cx …………………………………………………………… Useful Links Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1 5 Minute Warm-Up: https://youtu.be/JOoIsy8SX4c (Always warm up before any workout) Today’s Optional Add-on Workout: https://youtu.be/gd7iOXJHvFw 20 Minute Extended Stretch and Relax: https://youtu.be/y87vSUoIMGU FUEL Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: https://carolinegirvan.com/fuel-calendar-col.pdf My Website: https://carolinegirvan.com Caroline Girvan Community: https://facebook.com/groups/carolinegirvan Instagram: https://instagram.com/carolinegirvan Business Enquiries Email: [email protected] Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7 Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k …………………………………………………………… 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.
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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.