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*邊看Jillian Michaels Body Revolution的workout,邊做筆記,有的動作我不知道英文的名稱,就用中文描述了。


*Phase 1-Workout 1 -->實際運動時間: 25.5分鐘

Sequence Move Time
(Seconds)
Warm up 1-Military march 30
2-Arm circles 30
3-Hip circles (Right) 30
4-Knee circles (Right) 30
5-Hip circles (Left) 30
6-Knee circles (Left) 30
Circuit 1
Strength 1-Squat 30
2-Modified push up 30
3-Still push up position 30
4-(Weights) Chess 30
Cardio Jog small circles (Right/Left) 60
Repeat Do strength moves again 120
　Circuit 2　
Strength 1-Sumo suqat 30
2-(Weights) Triceps kickbacks 30
3-站立側抬左腳 30
4-站立側抬右腳 30
Cardio Speed bag 60
Repeat Do strength moves again 120
　Circuit 3　
Strength 1-(Weights) Chair squat w/ front raise 30
2-(Weights) 站姿雙手啞鈴向後伸展 30
3-Warrior (左腳在前) 30
4-Warrior (右腳在前) 30
Cardio March in place 60
Repeat Do strength moves again 120
Circuit 4　
Strength 1-Kickout on left leg 30
2-(Mat) Bicycle crunch 30
3-Kickout on right leg 30
4-(Weights) Side raise (shoulder) 30
Cardio Side squat (向左,向右 squat) 60
Repeat Do strength moves again 120
Stretch 1-雙手在身後交握,向上展伸 30
2-伸展手臂 (左右手) 60
3-伸展腿部 (左右腳) 60

 

 

 

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