说明:
30 minutes of intense isometrics and plyometrics combined for a very demanding lower body workout!! Quads, hamstrings, glutes, calves, core all ablaze!! Trisets... every 1st and 3rd exercise I are exactly the same!!! The timer will be on for 30 seconds per exercise, so each triset is 1 min 30 seconds in duration with 30 seconds rest in between each triset! For this leg session, you will need a dumbbell/pair of dumbbells (though I expect you won’t be using them a lot!), a wall for wall sits and your mat! The dumbbell I am using for your reference is 25kg. SUMO HOLD SUMO JUMP SUMO HOLD X1 LEG WALL SIT LATERAL POJO JUMP (same leg) X1 LEG WALL SIT (same leg) X1 LEG WALL SIT (switch leg) LATERAL POJO JUMP (same leg) X1 LEG WALL SIT (same leg) LUNGE TO FRONT KNEE DRIVE LUNGE HOLD (same leg) LUNGE TO FRONT KNEE DRIVE (same leg) LUNGE TO FRONT KNEE DRIVE (switch) LUNGE HOLD (same leg) LUNGE TO FRONT KNEE DRIVE (same leg) STAGGERED SQUAT HOLD STAGGERED SQUAT JUMP (same side) STAGGERED SQUAT HOLD (same side) STAGGERED SQUAT HOLD (switch) STAGGERED SQUAT JUMP (same side) STAGGERED SQUAT HOLD (same side) LATERAL LUNGE TO KNEE TUCK HOLD (same side) LATERAL LUNGE KNEE TUCK (same side) LATERAL LUNGE TO KNEE TUCK (switch) HOLD (same side) LATERAL LUNGE KNEE TUCK (same side) WALL SITCLOSE STANCE CROUCH ON TOES JUMP WALL SIT FORWARD LEAN LUNGE HOLD JUMP (same side) FWD LEAN LUNGE HOLD (same side) FORWARD LEAN LUNGE HOLD (switch) JUMP (same side) FWD LEAN LUNGE HOLD (same side) GLUTE BRIDGE JUMP HAMSTRING HOLD (same foot down) GLUTE BRIDGE JUMP (same side) GLUTE BRIDGE JUMP (switch) HAMSTRING HOLD (same foot down) GLUTE BRIDGE JUMP (same side) HIGH KNEES HOLD SQUAT ON TOES HIGH KNEES Finisher: 1 minute duration with beep every 10 seconds! SQUAT HOLD (TUCK JUMP ON BEEP)! You will feel the intensity within the first couple of minutes! Remember to breathe during the hold, and really explode during the dynamics portion! This 30 minute session is no joke!! But the best feeling after!! Cx This workout is complete with no jumping alternatives throughout. Below is a link to a 30 minute isometric lower body workout if you prefer completely no jumping, no dynamics with solely isometrics! Alternative: https://youtu.be/moaslAr2NQc To download the FREE EPIC Heat 10 Week Program Guide, simply visit https://carolinegirvan.com where you can gain access to the full schedule, information relating to the program, FAQs, some tips relating to the training, nutrition and mindset! Always ensure you warm up before any workout, here is my new EPIC Heat Warm Up Routine: https://youtu.be/Wf7BDS2KHGs 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 Optional Add-on: https://youtu.be/gPZ9gLiyUgE My Other FREE Workout Programs EPIC Beginner: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ Join The Community ▶ Instagram: https://instagram.com/carolinegirvan ▶ Private Facebook Group: https://facebook.com/groups/carolinegirvan Equipment I Use: ▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://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
准备下载方式
http://unidownloader.com 网站是单独下载视频或音轨的最佳方式。如果您想避免安装程序和扩展。
UDL Helper 扩展是一个方便的按钮,嵌入YouTube、Instagram和OK.ru网站,用于快速下载内容。
UDL Client(适用于 Windows)支持900多个网站、社交网络和视频托管网站的最强大解决方案。包括源中可用的任何视频质量。
UDL Lite–从移动设备访问网站的便捷方式。借助此功能,您可以将视频直接下载到智能手机上。
最佳质量格式为全高清(1080p)、2K(1440p)、4K(2160p)和8K(4320p)。屏幕分辨率越高,视频质量也越高。然而,还有其他因素需要考虑:下载速度、可用空间和设备性能。
浏览器/电脑不应完全冻结!如果发生这种情况,请通过视频链接进行报告。有时视频无法以合适的格式直接下载,因此我们增加了将文件转换为所需格式的功能。在某些情况下,此过程可能会主动使用计算机资源。
您可以使用网站或pwa应用程序 UDL Lite 将视频下载到智能手机上。也可以使用 UDL Helper 扩展通过二维码发送下载链接。
最方便的方法是使用UDL Client 程序,该程序支持将视频转换为MP3格式。在某些情况下,MP3 也可以通过 UDL Helper 扩展下载。
此功能在 UDL Helper 扩展中可用。确保在设置中选中“显示视频快照按钮”。相机图标应出现在播放器的右下角“设置”图标的左侧。单击它时,视频中的当前帧将以 JPEG 格式保存到您的计算机中。
完全不要花钱。我们的服务对所有用户都是绝对免费的。没有PRO订阅,下载视频的数量或最大长度没有限制。