關於 cross punch exercise ，我們在網路上蒐集到這些相關的討論、資訊與評價

SUBSCRIBE for new videos every week: https://www.youtube.com/user/joannasohofficial BURN your Love Handles & stubborn Muffin Top with this Cardio & Core workout! No equipment needed!

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Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.

Filmed at Be Urban Wellness: http://beurbanwellness.com
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This workout is a combination core and cardio exercises to target the mid section and to burn the stubborn fat layer off.

Exercises:
1. Cross Punch Crunch
2. Bicycle Crunches
3. Breakdancer
4. Cross Tuck Frogger
5. Plank Hip Dip
6. Side Plank Crunch
7. Plank Twist
8. Bunny Hops

Interval: 30secs workout with 15 secs rest - 8 Intervals - 2 Rounds
Goal: Beginners x2 rounds Intermediate x4 rounds


To progress:
- Choose the advance option.
- Increase the workout time to 45 secs
- Do more sets.
- Hold a pair of light weighted dumbbells

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MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY

Lean INNER & OUTER Thighs
https://youtu.be/6MxVvu4tAjU
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10,000 Squat Challenge in 30 Days
https://youtu.be/g83v1m2P4_g
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1,000 Cardio & Core Burn Challenge
https://youtu.be/tfZKL3qnYE0
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4-Week Burn Belly Fat Challenge
https://youtu.be/e3o1QHacr1Y
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Total Body Strength Training Without Weights
https://youtu.be/mUns8O4YL5M
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Beginner Fat Burning Morning Workout
https://youtu.be/1fDHrKRqy34
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8-Minute Workout for Teens
https://youtu.be/ixjdNUtWN-Y
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How to Lift Dumbbells to Lose Weight (Gym Training)
https://youtu.be/70GpsTPeNFs
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Burn Back Fat & Bra Bulge (4 Exercises)
https://youtu.be/Cljf5O_3vIs
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Kickboxing to Lose Flabby Arms / Bingo Wings (No Equipment)
https://youtu.be/hDLRNuezpZA
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4-Week Toning Butt & Abs Challenge
https://youtu.be/5rReZm8uDM0
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Gentle Morning Yoga Stretches to Feel Energized
https://youtu.be/Ib1e_eOFZRo
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30-Minute HIIT Yoga for Slimmer Legs
https://youtu.be/MWpNoFdGh4Q
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30-Minute Beginner HIIT Yoga for Stronger Core
https://youtu.be/FxJ3VWscT3I
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Here's the complete playlist to more than 50 videos:
https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

Miki Goraiの公式ホームページはこちら
https://mikigorai.com/

引き締めボディー WORKOUT!!【Tone Body WORKOUT】


みなさん、こんにちは☆
パーソナルトレーナーのMiki Goraiです！
今回の動画では、引き締めボディーワークアウトを紹介します！アメリカ人のようなメリハリあるTone Bodyに変身♫
回数やセット数は調整しながらでOK★
姿勢をまっすぐ、呼吸を忘れずに楽しく無理なくワークアウトしましょう✽
セットとセットの間は30〜90秒以上休んでください。水分補給をしっかり！動かしている筋肉を意識しましょう♫



①Dumbbell Smo Squat to Overhead Press(15reps回×3setsセット)

②Dumbbell Romanian Deadlift(15reps回×3setsセット)

③Dumbbell Lateral Raise to Upright and External Rotation(15reps回×3setsセット)

④Dumbbell lateral raise(15reps回×3setsセット)

⑤Dumbbell Tricep Kickbacks / Elbow Extend(15reps回×3setsセット)

⑥Leg Raise(each 15reps回×3setsセット)

⑦Dumbbell Cross Punch Crunch(30 punch×3setsセット)




Let's try it!
目指せAmerican Body☆
Enjoy WORKOUT♫




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Please READ this box more info. This 20 Minutes Total Body Kickboxing workout will focus on your cardio, strength endurance and core.

To increase the intensity, grab a pair of really light dumbbells, 1kg / 1.5kg each or any weighted home items. For beginners, you can do the workout without any dumbbells. I promise you it'll be fun and you'll be sweaty! So get ready to throw me some punches and kicks!

9 Exercises - 50 secs exercise, 10 secs rest interval (2 Rounds)
1) Squat & Punch
2) Bob & Weave Circle
3) Jab, Punch, Duck & Switch
4) Cross Punch Roll-Up
5) Punches & Hooks
6) Back Kick Plank
7) Front Knee Strike
8) Uppercut & Elbow Strike
9) Side Crunch Plank
**Repeat twice
**I burned 165Cals in 20 minutes. This is based on my height at 159cm and weight at 48.5kgs. The heavier you are, the more calories you will burn and vice versa.

At the end of the workout, if you are sweating like me, don't forget to LIKE & SHARE this video with your friends. All the best! x

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Lots of Love xx