ʻO Barry's Bootcamp-Inspired Abs, Butt, a me Core Workout

Anter

• Nānā no

Inā ʻoe he kipa o ka papa celeb-endorsed, nā papa ʻaoʻao iā Barry's Bootcamp, ua laki ʻoe. Ua paʻi mākou i ka mea hoʻomaʻamaʻa kaulana ʻo Derek DeGrazio o Barry's Bootcamp Miami Beach e hana i kahi hoʻomaʻamaʻa cardio-ikaika 30 mau minuke i hoʻolālā ʻia e puhi i ka momona i ka wā e kani ana i kou abs, butt, and core (the "ABCs") (Eia, 15 mau papa hoʻoikaika kino hiki iā ʻoe ke hana ma ka home!)

Penei pehea e hana ai: hoʻololi ka treadmill ma waena o nā manawa incline a sprint e kuni ai i ka momona, ʻoiai ke kolokolo hoʻomaʻamaʻa ikaika ʻekolu e "overload" i nā mākala e kālai a kani. Manaʻo ʻoe e hoʻonui i ka kaumaha inā makemake ʻoe - "ʻo ka nui o ke kaupaona, ʻo ka nui o ka loli," wahi a DeGrazio.

Mea lako:

1 hehi wāwae

1 set o nā paona manuahi (5-10 paona)

1 moena a i ʻole kāwele

ʻO ka wikiwiki o Treadmill i manaʻo ʻia:

Mea hoʻomaka: Jog 5.0. Holo 6.0. Holo ikaika (SR) 7.0. Sprint 8.0+

Kuwaena: Jog 6.0. Holo i ka 7.0. SR 8.0. Sprint 9.0+

Kiʻekiʻe: Jog 7.0. Holo iā 8.0. SR 9.0. Sprint 10.0+

Puni 1

Nā minuke 0-5: Hoʻomaʻamaʻa i ka Mīkini

0-1: Jog

1-2: Holo

2-3: Jog

3-4: Holo

4-5: SR

Nā minuke 5-10: Hoʻomaʻamaʻa ikaika

5-6: Pākuʻi me ka hāpai i mua

Kū me nā wāwae poʻohiwi ākea, a paʻa i nā kaupaona 2 i mua o nā ʻūhā, hoʻolōʻihi ʻia nā lima i lalo, nā lima i ke alo o ke kino. Noho mālie i loko o kahi squat, alakaʻi me ke kua, kaupaona i nā kuʻekuʻe wāwae, nā wāwae e kūlike i ka papahele, nā kuli ma hope o nā manamana wāwae. I ka manawa like, e hāpai i nā lima ʻelua mai ke kino. E hoʻopau me ka paʻa ʻana o nā lima i mua o ka maka, ʻoiai e noho ana ma kahi kihi kihi 90-degere. E hana hou no 1 mau minuke.

6-6: 30: Pākuʻi Flutter

Moe i luna o kahi moena a kāwele paha. E hāpai i nā wāwae ma kahi o 6-8 ʻīniha mai ka papahele, wawae nā wāwae, hoʻokahi wāwae i kiʻekiʻe aʻe ma mua o kekahi, a hoʻomaka e lele, hoʻololi i kēlā me kēia wāwae i luna a i lalo no 30 kekona.

6:30-7:30: Kuʻekuʻe me nā ala mua

7:30-8: ʻAi ʻAla

8-9: Pākuʻi me ka hāpai i mua

9-10: Kahua Lapaʻau

Moe i ka ʻōpū, nā forearms a me nā lima ma ka honua, kuʻekuʻe ma lalo o nā poʻohiwi. E kaomi i ka lepo me ka hoʻohana ʻana i nā lima a me nā pōpō wāwae. E mālama pololei i hope, e hoʻopaʻa i kahi kūlana no 1 mau minuke. E hōʻoia i ka hanu ʻana!

Puni 2

Nā Minuke 10-15: Kahi Kūʻai Kūʻai Treadmill

10-11: Holo - 2 pākēneka hāhā

11-12: Holo - 6 pakeneka incline

12-13: Holo - 4 pakeneka incline

13-14: Holo - 8 pākēneka hāhi

14-15: Holo - 10 pākēneka piʻi

Minutes 15-20: Hoʻomaʻamaʻa ikaika

15-16: Lunge ʻĀkau me ka hoʻokiʻekiʻe

E kū me nā wāwae me ka laula o ka poʻohiwi, nā lima ma nā ʻaoʻao, e paʻa ana kēlā me kēia me ke kaumaha o ka lima, e kū pono ana nā lima. Kū i mua me ka wāwae ʻākau, ka umauma i waho, nā poʻohiwi i hope. ʻOiai e hele ana i mua, hāpai i nā lima ʻelua mai ke kino, e hoʻokomo i ke kumu, hoʻopau me ka wāwae i mua, ke kuli ma hope o nā manamana wāwae, a me nā lima i hoʻolōʻihi ʻia i ka pae o ka maka. E hana hou no 1 mau minuke.

16-16: 30: Nā Pōhaku Hollow

E moe i hope, hohola nā wāwae a hoʻokiʻekiʻe ʻia ma kahi o 10 iniha mai ka papahele, nā lima ma hope o ke poʻo, nā biceps i hoʻopili ʻia i nā pepeiao. E hoʻomau i kēia kūlana a pōhaku i mua a i hope ma ke kua i lalo no 30 kekona.

16: 30-17: 30: Left Lunge me Raise

17: 30-18: Nā Pōhaku Hollow

18-19: Nā Lunges alternating me ke ala ʻana

19-20: Nā Papa me ka Hip Twist

Ma ke kūlana o ka papahele lima mua e like me ka mea i wehewehe mua ʻia, e wili i ka ʻūhā ʻākau e pā i ka honua, e hoʻopaʻa i nā poʻohiwi i ka huinahā, a laila e hoʻololi i ka ʻaoʻao hema. E hoʻomau i ka hoʻololi ʻana no 30 kekona.

Puni 3

Minuke 20-25: Pākuʻi Sprint Interval

20-21: Jog

21-22: SR

22-23: Sprint

23-24: Holo

24-25: Sprint

Minuke 25-30: Hoʻomaʻamaʻa ikaika

25-26: Plié me kaʻaoʻao e ala aʻe

E kū me ka laula iki o nā wāwae ma mua o ka laula o ka ʻūhā, nā kuʻekuʻe wāwae e kū ana i loko, nā manamana wāwae e kū ana i waho, nā lima kaumaha ma hope o ka ʻāʻī, nā poholima e kū ana i ka ʻūhā. E noho i lalo i kahi plié, e alakaʻi i hope a i lalo, pahu i waho. ʻOiai e noho ana i hope, hāpai i nā lima i kēlā me kēia ʻaoʻao, nā lima i mua. Hoʻopau me nā wāwae e kūlike ana me ke alo i mua a me nā lima i hoʻolōʻihi ʻia i ka ʻaoʻao ma ka pae o ka maka. E hana hou no 1 mau minuke.

26-26: 30: Paʻa Paikikala

E moe ana ma ke kua, hoʻopaʻa ʻia nā lima ma hope o nā pepeiao, hoʻopaneʻe ʻia nā wāwae a hoʻokiʻekiʻe ʻia mai ka honua i kekahi mau iniha. Huli i ka kuʻekuʻe ʻākau i ke kuli hema, hoʻolōʻihi i ka wāwae ʻākau, a laila hoʻololi, kuʻe lima hema i ke kuli ʻākau. E hana hou no 30 kekona.

26:30: 27:30: ʻO Plié me Side Raise

27:30: 28: Kaʻa Paikikala

28-29: Plié me kaʻaoʻao e ala aʻe

29-30: Nā Pōhaku Imua/Ihope

E hoʻomaka ma ke kūlana forearm plank e like me ka mea i wehewehe mua ʻia. ʻO ke kino pōhaku i mua, e lawe ana i nā poʻohiwi ma luna o nā lima, e hoʻohuli i nā manamana wāwae ma luna o nā kāmaʻa kāmaʻa ma ka honua. A laila pōhaku i ka papa. E hana hou no 30 kekona.

Nānā no