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分享一个fitnessblender的４周烧脂减重课程。fitnessblender是youtube上一个非常出名的健身频道，这个４周的课程设计是连续运动５天，第６天是做些比较轻微的伸展运动，第７天休息，连续４周，每天做的视频都不同所以不会觉得闷，而且设计循序渐进，体能会逐渐提高上去的同时训练的难度也会相应增加，非常适合在家练习，每天只需要最多一个小时，坚持一个月后绝对会看到身体上的变化（当然也要配合饮食了，不是节食断食，而是配合健康饮食每天必须吃够身体基础代谢所需要的热量）。
Day 1 - Fitness Test
Day 2 - Lower Body Strength & Abs
Extra Credit Burn: 5 MinuteButt and Thigh Workout for a Bigger Butt - Exercises to Lift and Tone Your Buttand Thighs
Day 3 - Upper Body & Cardio
Day 4 - Lower Body & Cardio
Day 5 - Upper Body Cardio & Abs
Bodyweight Upper Body Strength
Cardio Kickboxing
Day 6 - Optional Flexibility & Toning
Day 7 - RESTDAY
Day 8 - Lower BodyCardio & Tone
Day 9 - Cardio & Upper Body
Cardio Warm Up
Upper Body Workout
Fat Burning Cardio + Cool Down
Day 10 - HIIT Cardio& Abs
Extra Credit Burn: 15 MinuteTotal Body HIIT Workout - Advanced Bodyweight Exercises to Burn Fat Fast
Day 11 - Upper Body Strength & Flexibility
Warm Up
Upper Body Workout
Upper Body Burnout
Cool Down and Stretch
Day 12 - HIIT Cardio & Abs
Day 13 - Optional Pilates
Day 14 - RESTDAY
Day 15 - Interval Cardio Challenge
Day 16 - Cardio Kickboxing & Abs
Day 17 - HIIT Cardio & Pilates
Cardio Warm Up
HIIT & Pilates Blend
Extra Credit Burn: 100 RepSquat Challenge #2: Most Effective Squat Challenge Workout to Lift & Shapethe Butt & Thighs
Day 18 - Upper Body,Cardio & Abs
Cardio Warm Up Workout
Core Workout
Upper Body Workout
Day 19 - Lower Body & HIIT
Extra Credit Burn100 Rep LungeChallenge - Thigh Toning, Butt Lifting Lunge Workout
Day 20 - Optional Yoga Stretch
Day 21 - RESTDAY
Day 22 - HIIT, Lower Body & Abs
Day 23 - Upper Body Toning & Yoga
Day 24 - Lower Body Strength
Extra Credit Burn: Fat Burning Bodyweight Workout - Pyramid HIIT Workout
Day 25 - Recovery Stretch
Day 26 - Fitness Test
WELL DONE!
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发表于 2015-7-7 10:31:51
楼主
发表于 2015-7-7 13:17:35
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