健身房器械训练计划 每日健身计划：无器械全身训练 Full Body No Gear Workout

Shed fat and build muscle with our full body, no gear workout. You’ll sculpt and tone from head to toe while burning major calories. All you need is a mat, a towel, some water, and motivation! You’ll be doing 5 lower body moves, 4 lower body moves, and 3 ab/core exercises. Try to rest 0-30 seconds between each move and 1-2 min between sets. Repeat the circuit once or twice.

Stand with feet wider than shoulder width, elbows bent and fists facing each other in front of your chest. Squat down as low as you can, making sure your knee does not extend beyond your toes. Return to standing position and rotate your body from the hips. At the same time, punch, extending your arm all the way out. Keep your feet flat on the ground throughout the exercise and do not bend forward when doing the squats. WORKS CHEST, GLUTES, OBLIQUES, QUADS, SHOULDERS

Lie flat on your back, hands at your sides. Bend your knees with feet shoulder width apart. Thrust your hips up as high as you can. Slowly return to starting position, but do not touch the ground. Keep your abs tight throughout and squeeze your glutes on the way up. WORKS ARMS, GLUTES

Stand with feet shoulder apart and arms extended straight up above your head. Squat down as low as you can, then bend to one side, touching the ground with your fingers. Keep your abs tight throughout and squeeze your glutes on the way up. Breathe evenly throughout. WORKS ABS, CORE, ARMS, GLUTES, OBLIQUES, QUADS, SHOULDERS

Get into a wide stance, feet wider than shoulder width with toes pointing forward. Extend arms straight out at shoulder level. Squat up and down in small movements, keeping a steady pace. Keep abs tight throughout and squeeze your glutes on the way up. WORKS ABS, CORE, GLUTES, QUADS, SHOULDERS

Stand with feet together and arms extended at your sides. Alternate doing a curtsy on each leg and simultaneously raise your arms straight up above you. Keep your abs tight and breathe evenly throughout. WORKS ABS, CORE, ARMS, GLUTES, QUADS, SHOULDERS

Get into a downward dog pose – hands flat on the mat with arms extended, body in a V position with legs straight & knees locked, feet flat on the ground. Raise one leg up and move it in small pulsating motions. Alternate. 1 min on each leg. Keep abs tight and breathe evenly throughout. WORKS ABS, CORE, ARMS, GLUTES, SHOULDERS

Lie on your stoach with legs extended and knees locked, keep feet together or slightly apart. Extend your arms fully in front of you with palms flat on the ground. Lift your chest, shoulders, head, and neck off the ground and simultaneously raise your arms up. Keep your body as straight as possible and breathe evenly throughout. WORKS BACK

Get into plank position with elbows locked and feet together. Keep body as straight as possible, tighten your abs, do 2 push ups, then lift one leg up as high as you can. Do 15 reps on each leg. WORKS ABS, CORE, CHEST, GLUTES, SHOULDERS, TRICEPS

Stand with feet wider than shoulder width, arms opened up diagonally with palms facing forward. Squat down, flex your hips forward, and bring hands together in front of you. Stand up using your hamstrings, extending your arms back to starting position. Flex & extend from the hips. Keep abs tight and breathe evenly throughout. WORKS ABS, CORE, BACK, GLUTES, QUADS, SHOULDERS

Lie on your back with knees bent, feet shoulder width apart. Place your hands behind your ears with elbows bent. Do a full sit up, then immediately alternate twisting your body to each side and throwing a punch with each arm. Keep abs tight and breathe evenly throughout. WORKS ABS, CORE, ARMS, OBLIQUES

Lie on your back with one knee bent and the other leg extended fully. Keep one arm extended at your side and the other elbow bent with your hand behind your ear. Inhale, tighten your abs, and bring your elbow to the extended leg (raising it simultaneously). Exhale and return to starting position. Switch sides and repeat for 15 reps on each side. WORKS ABS, CORE, HIP FLEXORS, OBLIQUES

Lie on your back with knees bent, feet shoulder width apart. Keep arms extended at your sides. Lift your head and shoulders off the mat and keep your neck in neutral position. Tense up your abs and alternate reaching for your heels with your hands, breathing evenly throughout. WORKS ABS, CORE, OBLIQUES

爱华网本文地址 » http://www.aihuau.com/a/380051/930525069579.html