關於 squat warm up stretches ，我們在網路上蒐集到這些相關的討論、資訊與評價

Weekend #flexplay @flexmobstudios
I personally love this very much. .
.*Warm up*
Alternate Jumping Jacks (1 min) with High-knee Jumps (1 min), 3 rounds. *Workout*
1. Kettle bell swing (12kg), 30 x 3

2. Clean-jerk-squat, 10kg x 10 reps, 15kg x 8 reps, 15kg x 6 reps.

3. Medicine ball crab walk, 8kg, 8 steps, 5 rounds.

4. Bench press, 10lb dumbbell, 10x3 sets

5. Prone knee bend with 10lb dumbbell, 10x3 sets.

6. Leg raises, 20x3 sets

7. Cross sit ups, 20x3 sets

End with stretches.
#flexmobstudios #oalfitnessjourney

Today's workout @flexmobstudios :
*Warm up*
- Pipe stretching
- Plank on elbow with leg stepping, 30 sec, alternate with full plank 1 min, 3 sets
- Plank to half squat, 5x - last rep hold 1 min, 3 sets

*Workout*
1. Leg raises with paralettes, 10x, 3 sets
- 10 knee push up

2. Back lunge with shoulder press, 10kg, 5x, 3 sets
- 10 knee push up

3. Burpees, 10x, 3 sets
- 5 knee push up

4. Sumo squat with Kettlebell, 12kg, 10x 3 sets
- 10 knee push up

5. Static run, 1 min, 3 sets
- 10 knee push up

End with stretches.... by @lavcms . OAL too tired to even stretch. 🤦🏻‍♀️

#flexmobstudios #flexplay #oalfitnessjourney #fitnessjourney #womanfitness

Long & Lean Calf Exercises (No Weights!) | Joanna Soh
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Watch Next Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm

I used to be extremely self conscious about my calves because they appear bulky and they are the muscles we tend to neglect as well. Over the years, I've incorporate a lot more jump-based exercises which helped to improve the appearance of my calves, making them long and lean.

These are 6 exercises I do regularly!! Add them into your fitness routine. Your calves will be on fire and if you keep them consistent, you will see results! You can even do these workout as your cardio or warm-up.

Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

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

________________

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/
________________

Interval: 45secs Workout 15secs Rest
Sets: 2 (advance, aim for 3 - 4 sets)
Rest: 60 secs in between circuits
Total Workout Time: 12 mins

Exercises:
1) Jumping Rope
2) In & Out Steps
3) Shuffle
4) Squat Jump
5) Single Leg Calf Raises
6) Downward Walking Dog

________________

MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
-
Beginner Fat Burning Morning Workout
https://youtu.be/1fDHrKRqy34
-
How to Lift Dumbbells to Lose Weight (Gym Training)
https://youtu.be/70GpsTPeNFs
-
Burn Back Fat & Bra Bulge (4 Exercises)
https://youtu.be/Cljf5O_3vIs
-
Kickboxing to Lose Flabby Arms / Bingo Wings (No Equipment)
https://youtu.be/hDLRNuezpZA
-
4-Week Toning Butt & Abs Challenge
https://youtu.be/5rReZm8uDM0
-
Gentle Morning Yoga Stretches to Feel Energized
https://youtu.be/Ib1e_eOFZRo
-
30-Minute HIIT Yoga for Slimmer Legs
https://youtu.be/MWpNoFdGh4Q
-
30-Minute Beginner HIIT Yoga for Stronger Core
https://youtu.be/FxJ3VWscT3I
-

Here's the complete playlist to more than 50 videos:
https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

Hey guys! Here's an updated booty routine on how to grow your butt without growing your thighs. I wanted to trim down my thighs a tiny bit because I'm a small person and these are the exercises I did to grow my butt and not my thighs!

Hope you enjoy this video! Don't forget to smash the thumbs up button and also subscribe to support my channel so that I can keep creating contents like these! :D

☆My Instagram links☆
https://www.instagram.com/chloe_t/
https://www.instagram.com/itschloeting/

☆Wearing Gymshark Ombre Seamless Set☆
http://gym.sh/Shop-Chloe-Ting

☆Filmed With☆
Panasonic GH5
Lumix G 8-18mm
Lumix G 12-35mm
Lumix G 42.5mm
https://www.amazon.com/shop/chloeting

☆ Music by ☆
IKSON: https://soundcloud.com/ikson

Includes warm ups, glute activation exercises, main exercises and stretches.
1. Hip Thrust
2. Rack Pull
3. Knee Squat
4. Pull Through
5. Cable Kickback

SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Beginner Low Impact Overweight Cardio: https://youtu.be/f4ploouAfWI
How to Use Basic Gym Equipment: https://youtu.be/MBM5XN-PE7s
How to Perform Proper Warm-up & Cool Down: https://youtu.be/3gdyXUlp6-A
8-Minute Low Impact Chair Exercises: https://youtu.be/245OcCk8hIk

So much fun, because I got to film with my mum!!! Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

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

________________

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/
________________

No matter what age you're at, it's never too late to get active and look after your well-being. I've created a series of really simple and easy to follow beginner exercises for those of you who are 50 and above.

Do you know that after the age of 30, you start to lose 3 - 5% of muscle mass every decade if you're physically inactive? That can lead to weight gain, and a lot of other health issues as you age.

Strength training is an extremely important aspect of your well being as it helps to main muscles mass, strength your bones, protect your joints and prevent any unwanted injuries.


Repetitions: 12 - 15 each exercise
Sets: 2 - 3
Total Workout Time: 20 - 30 mins
Equipment: One pair of medium weight dumbbells, 3 - 5kgs each
Estimated Calories Burned: 150 - 200 Cals

EXERCISES
1) Squat to Chair
2) Seated Overhead Press
3) Tricep Extensions
4) Bird Dog
5) Modified Push-up
6) Hip Bridge
7) Dead Bug
8) Plank

________________

MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
-
Beginner Fat Burning Morning Workout
https://youtu.be/1fDHrKRqy34
-
How to Lift Dumbbells to Lose Weight (Gym Training)
https://youtu.be/70GpsTPeNFs
-
Burn Back Fat & Bra Bulge (4 Exercises)
https://youtu.be/Cljf5O_3vIs
-
Kickboxing to Lose Flabby Arms / Bingo Wings (No Equipment)
https://youtu.be/hDLRNuezpZA
-
4-Week Toning Butt & Abs Challenge
https://youtu.be/5rReZm8uDM0
-
Gentle Morning Yoga Stretches to Feel Energized
https://youtu.be/Ib1e_eOFZRo
-
30-Minute HIIT Yoga for Slimmer Legs
https://youtu.be/MWpNoFdGh4Q
-
30-Minute Beginner HIIT Yoga for Stronger Core
https://youtu.be/FxJ3VWscT3I
-

Here's the complete playlist to more than 50 videos:
https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm