Printable Squat Challenge

This Challenge Will Give You a Better Butt in Just 30 Days

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Melt Fat + Build Muscle = DUMBBELL Blast Circuit WORKOUT Warm up minutes of light cardio Then REPEAT each circuit 3 times Start reps of each exercise Building up to 15 reps of each move as U get stronger Start w/ lb dumbbells + work up to heavier weights


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15分鐘性感"腰"臀"腿"訓練計畫~    寒冷下雨天又溼又冷不想出門,缺少運動越來越胖:(  就在家來個短短十五分鐘,徒手就可以做到下半身雕朔與心肺有氧訓練。特別針對大腿前後內外側,小腿,腰部,臀部    20下深蹲>30下弓步蹲>40下提踵(顛腳尖)  >50秒靠牆蹲靜止>100下開合跳>50秒靠牆蹲靜止  >40下相撲式深蹲(腳很開)>左右各30下踢腿>20下深蹲  20>30>40>50>100>50>40>30>20  有沒有很好記呢!

15分鐘性感"腰"臀"腿"訓練計畫~ 寒冷下雨天又溼又冷不想出門,缺少運動越來越胖:( 就在家來個短短十五分鐘,徒手就可以做到下半身雕朔與心肺有氧訓練。特別針對大腿前後內外側,小腿,腰部,臀部 20下深蹲>30下弓步蹲>40下提踵(顛腳尖) >50秒靠牆蹲靜止>100下開合跳>50秒靠牆蹲靜止 >40下相撲式深蹲(腳很開)>左右各30下踢腿>20下深蹲 20>30>40>50>100>50>40>30>20 有沒有很好記呢!

30 day challenge. This is the BEST for toning and strengthening your core.

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