설명:
Here we go! It’s full body!! Full of variety, transitions and challenge! A combination of dumbbells & bodyweight! Bodyweight resistance is always so motivating and rewarding but never any easier! Yes, a relief to drop the dumbbells but quickly you remember just how challenging it is! Let’s really zone in on treating each workout as a practise session! Can you increase the control even more? Greater range? Greater connection to the movement pattern and moving that bit more smooth? The timer will be on throughout for 40 seconds of work, 20 seconds rest! The staple is a complex involving only X1 rep per exercise for 40 seconds and the complex will appear a total of 8 times throughout the workout! For this full body workout, you will need a pair of dumbbells, your mat, a chair for Bulgarian lunges and optional is a yoga block for heel elevated squats! The dumbbells I am using for your reference are 10kg each! HEEL ELEVATED SQUATS 1 1/2 REP ELEVATED SQUATS 1/2 REP ELEVATED SQUATS (X1 dumbbell) STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each SHOULDER PRESS PUSH PRESS PIKE PUSH UP STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each BULGARIAN LUNGE SWITCH SIDE! QUAD FOCUS BULGARIAN LUNGE (switch) SWITCH SIDE! STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each BENT OVER ROW HOVER ALTERNATING RENEGADE ROW RENEGADE ROW STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each RDL 1 1/2 REPS RDL 1/2 REP RDL STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each DIAMOND PRESS PUSH UPS PALMS FACING CHEST PRESS STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each LUNGE (one side) SWITCH SIDE! FORWARD LEAN LUNGE (switch side) SWITCH SIDE! STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each ROTATION CURL TO ARNOLD PRESS SWITCH SIDE! HAMMER CURL TO HAMMER PRESS SWITCH SIDE! STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each FINISHER: 100 x ABS! 25x DUMBBELL TOE REACH TO LOWER 25x TOE REACHES 25x LEG LOWERS 25x STRAIGHT LEG REVERSE CRUNCH Let me know if you loved this 1 rep complex as the staple as I did and will incorporate into more workouts over the next few weeks if many of you enjoyed the ‘flow’ element and the technique involved in transitioning throughout! This might bring you déjà vu from EPIC 1 program day 19 FULL BODY! During this workout, we incorporated a staple in slightly different order but same movements with 2 reps per exercise! The subtle changes in the 100 rep finisher today had my abdominal muscles definitely isolated and aching!! This type of workout is why I have always incorporated a full body workout at least once in my training.. it’s fun and you can easily perform exercises that you wouldn’t typically perform during muscle group specific days! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs 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 Here’s today’s optional add-on: https://youtu.be/Ar6J7ySm2cE EPIC Endgame Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH My Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio My Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7 Join The Caroline Girvan Community ▶ Instagram: https://instagram.com/carolinegirvan ▶ Private Facebook Group: https://facebook.com/groups/carolinegirvan My Amazon Stores ▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan ▶ Business Enquiries Email: [email protected] 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.