Hey, you guys!
I have a full body circuit for you to do today, and it’s only in 18 minutes.
你一共要设置18轮训练 每一轮10秒钟休息 50秒钟锻炼
You are going to set your timers for 18 rounds, 10 seconds of rest and 50 seconds of work.
You’re only going to need one thing today and that is going to be a bench, or a box.
I’m going to use this little platform here to do box jumps on.
So make sure what you have is sturdy and safe.
Exercise number one, you’re going to do pendulum.
So your body is going to look like this.
Hands on the ground.
不要像伏地挺身那样 要让你的脚向前迈一步 你的腿
Instead of a pushup opposition you’re going to step your feet forward and your legs are
going to be straight.
You’re going to start with one foot on the ground, one foot out, and you’re going to
That’s exercise number one.
Number two: we’re going to do box jumps.
开始跳到箱子上之前 摆动手臂 蹲身跳上去 同时摆臂
You’re going to stand on your box, swing, go into a squat, and you’re going to swing
your arms, and I want you to stay in a squat.
Back down into a squat.
Every time you land from a box jump, make sure you’re landing softly on the balls of
your feet into a squat.
So I want it to look like this.
否则 如果你的脚用力撞到地上 就会给踝关节造成一些损伤
Otherwise, if you slam onto your feet you’re going to actually do some damage to your joints.
So I want you to be careful.
训练三 伏地挺身同时提膝跳 并轻拍肩膀
Number three: you’re going to do a pushup with a knee tuck, and shoulder taps.
So from pushup position you’re going to go down into a pushup, you’re going to get up,
double knee tuck.
看起来好像很困难 但是去试一下吧 因为它并没有你想象的那么难
Looks tough, but give it a try because it’s not as hard as you think.
Just think about being quick.
So you want to drive, and put your feet right back.
如果这对你来说太难了 那就只把脚往前移 然后再移回到原地
If that’s too hard for you to do, then just jump your feet forward, and back, and two
So it looks like this.
That’s exercise number three.
Number four: we’re going back to those box jumps.
These are going to be – this box is going to be the bane of your existence for this workout.
It’s really really tough.
I added a ton of box jumps in there because it’s not only for cardio, but we’re hitting
the legs as well.
The other exercises that I have for you are targeting your shoulders and your abs.
So number three is going to be – excuse me.
Number four is going to be box jumps.
Number five is going to be a leg drop and reach.
So on your back.
将腿抬到空中 然后放下来 再抬到最高点
You want your legs up in the air, you’re going to drop them down, back up at the top, and
reach up, touch your toes.
到现在 如果所有训练你都做了下来 那非常棒
Now, if you’re going all the way down, great.
让腿静止在底部 然后抬起来 伸手触碰你的脚趾
If you need to, rest at the bottom, bring them back up, and then reach for your toes,
You can keep your shoulders slightly off the ground, and don’t put your feet down on the ground.
That is number five.
And number six: box jumps.
We do a lot of box jumps today, okay?
If for some reason they become too hard and too tiring, then what I want you to do is
grab your jump rope, and you can throw in the jump rope, and you can do every other
先做一次跳箱运动 当再听到要进行跳箱运动的时候 拿起跳绳开始跳
Do a box jump, and then when it says “box jumps” again, grab your jump rope and do jump
It’s going to be a tough one.
Good job, you guys.
I hope you enjoyed that workout.
In only 18 minutes you guys have targeted your entire body.
Full body circuit.
I am Melissa Ioja for ATHLEANXX for Women, and I will see you guys next time.