weighted kneeling step with swing

肩部 · weighted

weighted stretch lunge

大腿 · weighted

weighted cossack squats (male)

大腿 · weighted

weighted lunge with swing

大腿 · weighted

single leg bridge with outstretched leg

大腿 · 自重

walking high knees lunge

有氧 · 自重

short stride run

有氧 · 自重

pike-to-cobra push-up

大腿 · 自重

reverse plank with leg lift

腰腹 · 自重

dumbbell side plank with rear fly

背部 · 哑铃

power point plank

腰腹 · 自重

walking on incline treadmill

有氧 · 杠杆器械

side lying hip adduction (male)

大腿 · 自重

standing archer

背部 · 自重

weighted decline sit-up

腰腹 · weighted

ski step

有氧 · 自重

back and forth step

有氧 · 自重

sit-up with arms on chest

腰腹 · 自重

cable kneeling rear delt row (with rope) (male)

肩部 · 绳索

inchworm v. 2

腰腹 · 自重

shoulder tap

腰腹 · 自重

lever standing chest press

胸部 · 杠杆器械

lever seated good morning

大腿 · 杠杆器械

lever seated crunch v. 2

腰腹 · 杠杆器械