Barry's Bootcamp-Inspired Abs, Butt, thiab Core Workout

Zoo Siab

• Ntsuam xyuas rau

Yog tias koj yog tus kiv cua ntawm kev ua koob tsheej-pom zoo, chav kawm-themed los ntawm Barry's Bootcamp, koj muaj hmoo. Peb tau rub tus kws qhia nto moo Derek DeGrazio ntawm Barry's Bootcamp Miami Beach los tsim kom muaj 30-feeb cardio-lub zog workout tsim los hlawv rog thaum toning koj abs, taub qab, thiab core ("ABCs") siv Barry's Bootcamp's kos npe lub sij hawm hom. (Ntawm no, 15 Boutique Fitness Chav Kawm Koj Ua Tau Hauv Tsev!)

Nov yog qhov nws ua haujlwm li cas: Lub tshuab treadmill hloov pauv ntawm qhov sib luag thiab kev sib tw khiav kom hlawv roj, thaum peb lub zog kev qhia ua haujlwm "hla dhau" cov leeg kom txua thiab suab nrov. Xav tias dawb nce qhov hnyav yog tias koj xav tau - "qhov hnyav dua, qhov loj dua qhov hloov," hais DeGrazio.

Khoom siv:

1 treadmill

1 teeb dawb qhov hnyav (5-10 phaus)

1 daim ntaub los yog phuam

Pom zoo Treadmill Ceev:

Pib: Jog 5.0. Khiav 6.0. Muaj zog khiav (SR) 7.0. Sprint 8.0+

Nruab nrab: Jog 6.0. Khiav 7.0. SR 8.0 Nws. Sprint 9.0+

Advanced: khiav 7.0. Khiav 8.0. SIB 9.0 Sprint 10.0+ Cov

Round 1

Feeb 0-5: Treadmill Warm-Up

0-1: Yog

1-2: Khiav

2-3: Yog

3-4: Sib

4-5: XIV

Feeb 5-10: Kev cob qhia kom muaj zog

5-6: Squat nrog Pem Hauv Ntej Raises

Sawv nrog ob txhais taw xub pwg dav sib nrug, thiab tuav 2 txhais tes hnyav nyob rau pem hauv ntej ntawm tus ncej qab, caj npab nthuav dav, xib teg tig ntsej muag. Maj mam zaum rov qab hauv zaum zaum, ua rau sab nraub qaum, hnyav ntawm pob taws, txhais ceg sib luag rau hauv pem teb, hauv caug hauv qab ntiv taw. Tib lub sijhawm, tsa ob txhais tes tawm ntawm lub cev. Ua kom tiav nrog caj npab xauv rau pem hauv ntej ntawm lub ntsej muag, thaum zaum hauv 90-degree lub kaum sab xis squat. Rov ua dua 1 feeb.

6-6: 30: Ncaws Pob

Pw rov qab rau ntawm daim lev lossis phuam. Tsa ob txhais ceg txog 6-8 ntiv tes tawm hauv pem teb, taw flexed, ib ceg siab dua lwm tus, thiab pib fluttering, alternating txhua ceg nce thiab nqis rau 30 vib nas this.

6: 30-7: 30: Squat nrog Pem Hauv Ntej Raises

7: 30-8: Ncaws Pob

8-9: Squat nrog Pem Hauv Ntej Raises

9-10: Pluaj Plav

Pw ntawm lub plab, forearms thiab txhais tes rau hauv av, lub luj tshib hauv qab lub xub pwg nyom. Nias tawm hauv av siv forearms thiab pob ntawm ko taw. Ua kom rov qab ncaj, tuav txoj hauj lwm rau 1 feeb. Nco ntsoov ua pa!

Round 2

feeb 10-15: Treadmill Incline Interval

10-11: Khiav - 2 feem pua ​​incline

11-12: Khiav-6 feem pua ​​nqes

12-13: Khiav - 4 feem pua ​​incline

13-14: Khiav-8 feem pua ​​nqes

14-15: Khiav-10 feem pua ​​nqes

Feeb 15-20: Kev Kawm Muaj Zog

15-16: Txoj Cai Lunge nrog Sawv

Sawv ntsug nrog ob txhais taw xub pwg dav sib nrug, ob txhais tes ntawm ob sab, txhua tus tuav ib txhais tes hnyav, xib teg tig ntsej muag. Kauj ruam rau pem hauv ntej nrog sab ceg, hauv siab tawm, lub xub pwg nyom rov qab. Thaum ua haujlwm rau pem hauv ntej, tsa ob txhais caj npab kom deb ntawm lub cev, koom nrog cov tub ntxhais, ua tiav nrog txhais ceg nyob rau pem hauv ntej, hauv caug hauv qab ntiv taw, thiab caj npab nthuav dav ntawm qhov muag. Rov ua dua 1 feeb.

16-16:30 Nws

Pw rau sab nraub qaum, ob txhais ceg txuas ntxiv thiab tsa li 10 ntiv tes tawm hauv pem teb, caj npab qab lub taub hau, biceps glued rau pob ntseg. Tswj txoj haujlwm no thiab pob zeb rau pem hauv ntej thiab rov qab rau sab nraub qaum rau 30 vib nas this.

16: 30-17: 30: Sab laug Lunge nrog Nce

17: 30-18: Hollow Pob Zeb

18-19: Hloov Lub Lunges nrog Tsa

19-20: Cov phiaj nrog Hip Twist

Nyob rau hauv forearm plank txoj hauj lwm raws li tau piav qhia yav dhau los, twist lub duav sab xis kom kov hauv av, tuav lub xub pwg nyom, ces hloov mus rau sab laug. Txuas ntxiv rau 30 vib nas this.

Round 3

feeb 20-25: Treadmill Sprint Interval

20-21: kuv

21-22 : kuv

22-23 : Sib

23-24: Khiav

24-25: Sib

Feeb 25-30: Kev cob qhia kom muaj zog

25-26: Plié nrog Sab Nce

Sawv nrog ob txhais taw me ntsis dav dua lub duav dav sib nrug, luj taws tig rau hauv, ntiv taw tig rau sab, tes nrog hnyav tom qab taub qab, xib teg tig taub qab. Zaum rau hauv ib lub plev, taub qab coj rov qab thiab nqis, hauv siab tawm. Thaum zaum rov qab, tsa caj npab rau txhua sab, xib teg tig mus rau pem hauv ntej. Ua kom tiav nrog ob txhais ceg ua ke nrog instep tig mus rau pem hauv ntej thiab caj npab txuas mus rau sab ntawm qhov muag. Rov ua dua 1 feeb.

26-26: 30: Tsheb kauj vab Kicks

Pw rau sab nraub qaum, txhais tes crapeded qab pob ntseg, ob txhais ceg extendered thiab tsa tawm hauv av ob peb ntiv tes. Twist lub luj tshib rau sab laug hauv caug, txuas sab xis sab xis, tom qab ntawd hloov, sab laug lub luj tshib mus rau sab xis hauv caug. Rov ua dua 30 vib nas this.

26: 30: 27: 30: Plié nrog Sab Tsoo

27:30: 28: Tsheb kauj vab Kicks

28-29: Plié nrog Sab Nce

29-30: Plank Forward/Rov Qab Pob Zeb

Pib hauv txoj haujlwm plav pliaj raws li tau piav qhia yav dhau los. Pob zeb lub cev rau pem hauv ntej, nqa lub xub pwg nyom hla ob txhais tes, flipping ntiv taw hla yog li khau khiab rau hauv av. Tom qab ntawd rov qab mus rau qhov chaw. Rov ua dua 30 vib nas this.

Ntsuam xyuas rau