Amanda Biskさんのインスタグラム写真 - (Amanda BiskInstagram)「WHOLE BODY DUMBBELL WORKOUT 💪🏼 A few days ago you might have seen a sneak peak of some filming we were doing for a brand new area on the #freshbodyfitmind app 😉 DUMBBELLS!! 🙌🏼🎉 Woohoo! I won’t say too much more BUT I wanted to share this little workout with some of the exercises we filmed last week 😬 Enjoy! 👇🏼 BEGINNER - 2 Rounds 10reps each exercise INTERMEDIATE - 3 Rounds 12-15reps ADVANCED - 3 Rounds 15-20reps ▪️1. CRAB WALK PRESS Keep your weight in your heels and toes pointing forward. As you press, activate your core to keep your ribcage in. ▪️2. LEG SUPPORT ROW Sit your bottom back and maintain a straight spine. Slow and controlled reps, squeezing the shoulder blades together while sliding the elbow past the ribs. Complete number of reps on each side. ▪️3. SIT UP PRESS Extend your legs out further to counterbalance the weight OR hook toes under something if lifting heavy. ▪️4. THIGH WRAP SQUATS Sit back like you are sitting onto a chair, spine straight and chest proud. Complete number of reps on each side. ▪️5. CLEAN AND JERK As you lower weights towards the ground, bend from the hips keeping spine straight. Press thru heels, extend hips to pop up weights then press over head (keeping the rib cage in). ▪️6. HIP LIFTS Press through the heels, activate the inner thighs by trying to magnetise the knees together, and keep the core pulled in the lengthen thru low back. Use a comfortable weight that allows you to complete your reps with good technique. The last 3 reps should feel challenging. I used 5kg (11lbs) dumbbells and did 3 Rounds, 15reps of each ☺️ #dumbbellworkout #dumbells ab♥️x Wearing: @fpmovement top, @lornajaneactive shorts Music: Lights Out (Sondr Remix) - Virginia to Vegas」10月20日 23時16分