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Wondering what's your home workout schedule for this coming week? Try this:
Monday: Chest & Triceps!
https://youtu.be/m1n7GTKogjM
Tue: Abs Circuit!
https://youtu.be/t1IkZBYWMg4
Wed: Legs & Delts!
https://youtu.be/GxGBnYF1Pnk
Thurs: Upper Body Burn!
https://youtu.be/QUz8YAa2J9c
Fri: Back & Biceps!
https://youtu.be/-OFAb2IQ1cE
Post in the comments how was your workout!
Day 55 with no gym. No gym doesn't mean that I did not train my muscles at all in a hypertrophy approach, which I still do and I hit them hard.
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Here's my typical training routine at home
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Day 1: Muscle day 💪 - Back/Chest/Shoulder. Mainly with a Bucket of water
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Day 2: Total bodyweight workout 🔥 - That kinda workout where most of you did from my YT channel
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Day 3: Muscle day 💪 - Lower Body day with different variations of Squats and Lunges
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Day 4: Active rest day 😎 - The day I'll spend almost the whole day shooting new workout videos. Kinda intense tho
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Day 5: Muscle day 💪 - Back/Chest/Arms. Similar to day 1
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Day 6 and Day 7 🕺 - Active rest or full rest day depending on how I feel
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Every fortnightly of day 6 or day 7 I'll do a Burpee-attack session. Sometimes I will go up to 300-400 burpees within an hour ☠
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Keep training. Stay fit for life! 🔥
不要濫用舉重腰帶weightlifting belt
它適合於深蹲、硬拉或奧運舉訓練。
當你完成熱身組，進入workokg sets，強度大約80% max或以上，你便可以使用。
但是
❌ Biceps Curl
❌ Cable Triceps Pushdown
❌ Lateral Raises
❌ Bench Press
❌Push-ups
等等
都不應該使用!
👉 Home Workout 是不用使用belt 的。
👉 如果你的lower back是受傷的話，即是你利用了bet，你的lower back 都會有受傷的機會。
👉 正如沒有人用belt 做 handstand 。
👉 其實我最不明白有人用來進行biceps curl 或 lateral raises 。
#weightliftingbelt #dontoverusebelt #weightlifting #squat #deadlift #askkenneth #TeamKenneth #OnlineCoaching #PersonalTraining #OnlinePersonalTrainingMentorship #relentless #KennethStrengthTraining #bodycomposition #vancouverfitness #KennethFitness #自然健美 #身型改造 #私人健身教練 #盧恩澤教練 #TrainSmart #温哥华健身 #私教 #舉重 #網上訓練 #健身室 #舉重腰帶 #NogymNoproblem #stayhome #stayhomeworkout #運動迷
Chỉ với 6 bài tập ngày hôm nay, mọi người đã có thể tập được thân dưới ở ngay tại nhà. Tấn công vào hầu hết các nhóm cơ ở chân, đùi, mông, lưng dưới hay thậm trí cả phần core nữa...Tập ở tại nhà không hề khó, khó nhất chắc là tìm ra động lực để tập thôi ha? Vậy thì cùng xem video và chia sẻ động lực tập với nhau nha!
?Đừng quên ghé qua xem sản phẩm của MdoC: https://shp.ee/ybvqei5
?LOWER BODY HOME EXERCISES:
1. Single Leg Box Squat (x15/each)
2. Lunges Back & Forth (x15/each)
3. Elevated Side Squat (x12/each)
4. Elevated Glute Bridge (x10)
5. Donkey Kicks (x10/each)
6. Good Morning (x12)
EXTRA: BW Calf Raise (x25)
--- Repeat for 3 rounds ----
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DAY 1 - 14 / 32 min
14 min Flat Abs https://youtu.be/nvWBbxHj890
Optional: 18 min Flat Belly https://youtu.be/kHx5MQIQXac
DAY 2 - 14 / 32 min
14 min Flat Abs https://youtu.be/nvWBbxHj890
Optional: 18 min Happy Fat Burn HIIT https://youtu.be/s4fwetu2Px4
DAY 3 - 49 min
30 min Standing Full Body Fat Loss Workout https://youtu.be/gT_XCCJ9bQU
10 min Standing Abs
DAY 4 - 14 min / 27 min
14 min Flat Abs https://youtu.be/nvWBbxHj890
Optional: 10 min Fat Burn https://youtu.be/f2DJ0D3NNFU
Optional: 3 min BTS KPOP dance workout https://youtu.be/DioqhMYE7EU
DAY 5 - 14 min / 38 min
14 min Flat Abs https://youtu.be/nvWBbxHj890
Optional: 14 min Abs & Weight Loss https://youtu.be/XIFFJYCO2k0
Optional: 10 min Abs on Fire https://youtu.be/0X8Y1OoXYSs
DAY 6 - 20 min
20 min Stretch & Cool Down https://youtu.be/r_UDA3E0dtg
DAY 7 - 14 min / 34 min
14 min Flat Abs https://youtu.be/nvWBbxHj890
Optional: 15 min Summer HIIT + 5 min Stretch https://youtu.be/SzieVeGJsGE
DAY 8 - 14 / 34 min
14 min Ab Lines 6 Pack https://youtu.be/QDMSEQjAN34
Optional: 20 min HIIT with no jumping options https://youtu.be/iYVSnlKU9-g
DAY 9 - 28 / 38 min
14 min Ab Lines 6 Pack https://youtu.be/QDMSEQjAN34
Optional: 10 min HIIT https://youtu.be/jnv-sKyvjMc
14 min Flat Abs https://youtu.be/nvWBbxHj890
DAY 10 - 14 / 34
14 min Flat Abs https://youtu.be/nvWBbxHj890
Optional: 20 min Abs & Cardio https://youtu.be/vJEZe1elO9U
DAY 11 - 14 / 32 min
14 min Ab Lines 6 Pack https://youtu.be/QDMSEQjAN34
Optional: 15 min 11 Abs Line https://youtu.be/aIMfpvdOmX8
Optional: 3 min Lovesick Girls Dance Cardio https://youtu.be/qTNQDWp5uAM
DAY 12 - 28 / 39 min
14 min Ab Lines 6 Pack https://youtu.be/QDMSEQjAN34
Optional: 10 min Fat Burn HIIT https://youtu.be/7X-oNNLozi4
14 min Flat Abs https://youtu.be/nvWBbxHj890
DAY 13 - 20 / 30 min
20 min Full Body Stretch https://youtu.be/a3VTQyNZ0Bo
Optional: 10 min Guided Meditation https://youtu.be/kBFSp-wzUp4
DAY 14 - 28 / 46 min
14 min Ab Lines 6 Pack https://youtu.be/QDMSEQjAN34
14 min Flat Abs https://youtu.be/nvWBbxHj890
Optional: 18 min Flat Belly https://youtu.be/kHx5MQIQXac
ALL WORKOUT PROGRAMS: https://beacons.ai/emiwong_
►15-DAY VISIBLE ABS & INTENSE BELLY FAT BURN PROGRAM
Facebook https://bit.ly/emitransformFBfinal
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►4-WEEK FULL BODY TRANSFORM PROGRAM
Facebook https://bit.ly/emitransform4weekFINAL
Instagram https://bit.ly/emitransform4weekIG
videos playlist: https://bit.ly/emitransform4weekchallenge
►15-DAY UPPER BODY TRANSFORM
Facebook https://bit.ly/emiarmtransformfinal
Instagram https://bit.ly/emiarmtransformIGstory
videos playlist: https://bit.ly/emiarmtransformplaylist
►28-DAY ABS & BELLY PROGRAM
Facebook: https://bit.ly/28dayemiabsbellyfinal
Instagram https://bit.ly/28dayemiabsbellyIG
Videos playlist: https://bit.ly/28dayemiabsbellyplaylist
►21-DAY LEGS, THIGHS & CALVES TRANSFORM PROGRAM
Facebook https://bit.ly/emilegtransformweek3
Instagram https://bit.ly/emilegtransformIGstory
videos playlist: https://bit.ly/emilegtransformplaylist
►WATCH MORE VIDEOS!
AB WORKOUTS: https://www.youtube.com/playlist?list=PLGj6tJC_x-75cdAQJ9EcZWfOWkXCMzRIu
ARM & BACK WORKOUTS: https://www.youtube.com/playlist?list=PLGj6tJC_x-76dW0cWI1dUgwY_5cD_E7Nk
LEG & THIGH WORKOUTS: https://www.youtube.com/playlist?list=PLGj6tJC_x-76GfKHlzQZO23ZeCm1LZ62g
FULL BODY WORKOUTS: https://www.youtube.com/playlist?list=PLGj6tJC_x-74dAtP0pa5VGPTbXQbEzJZ8
KPOP WORKOUTS: https://www.youtube.com/playlist?list=PLGj6tJC_x-771Cx5q_AFuHDJULqqn63XD
STRETCHES: https://www.youtube.com/playlist?list=PLGj6tJC_x-761L98lmAlZxNLttH-oh2mL
TRAVEL VLOGS: https://www.youtube.com/playlist?list=PLGj6tJC_x-7755xDX2amoz4JkaCf4rL_f
STUDY & WORK EXPERIENCE: https://www.youtube.com/playlist?list=PLGj6tJC_x-74aM0VVYY6VBNU8zU7pKASX
GETTING MARRIED VLOGS: https://www.youtube.com/playlist?list=PLGj6tJC_x-75Hn8yT-3LjekGVTjPKK3iC
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Intro Filmed & Edited by https://www.instagram.com/wonderwallvideographic/
Music by Aarre - When We Were Young (ft. Reece Lemonius)
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後ろ側のトレーニングを作ってほしいとリクエストがありました！
なので、太もも裏と背中のトレを作りました！！
姿勢が悪いと背中の立体感がなくなります。
猫背になると肩甲骨も広がって浮き出て見えず平らな背中に見えます。
背中見せはヘルシーで色っぽく見えておすすめです。
暖かい季節なので、背中が開きの服も着たいですね(^^)/
太もも裏は、鍛えるとお尻との境目が明確になるのでおすすめです。
私は、モモ裏が弱いのでまだまだ頑張らねばです(ﾟдﾟ)！
筋トレ始めた時、「女性らしくならない」と友達に言われてました。
ネガティブな意見ばかりでした。
ダイエットで「筋トレ」を選ぶ女性は少なかったです。昔は。
筋トレは痩せやすい体になるし、成長ホルモンも出て若返る。
体にメリハリが出る。
アラサーで筋トレに出会えて良かったです(^^)
引き続き楽しみながらボディメイクしていきましょう♡
レギンスは長いものをカットしてます
ZOMIGEN：https://www.zomigen.store?sca_ref=526641.SbIiDjqwvF
２割引コード（セール期間中は５割引き）：shihospace
トレーニングマット
厚みがあるので肘や膝をついても痛くないです
https://www.amazon.co.jp/dp/B07ZNS2BGJ
Song: JPB - Top Floor [NCS Release]
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Song: JPB - Get Over You (feat. Valentina Franco) [NCS Release]
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Song: JPB - What I Want [NCS Release]
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Song: Krys Talk - Fly Away (JPB Remix) [NCS Release]
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Watch: http://youtu.be/sIqx8ajdShU
#背中痩せ #太もも痩せ #背筋
