ʻO ka Polokalamu Hoʻomaʻamaʻa ʻeono pule o SHAPE

Anter

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ʻO SHAPE's Sexy Summer Legs Challenge kahi polokalamu maʻalahi a ʻeono pule i hoʻolālā ʻia e kōkua iā ʻoe e hōʻemi i kou momona o ke kino āpau a kūkulu i ka ʻāʻī, hoʻowali i ke ʻāʻā.

Kūkulu iki kēia papahana holomua i ka ikaika, a pōʻaiapuni ma o nā hana e mālama i kou kino i ka hoʻoliʻiliʻi a me ka hoʻololi ʻana i kēlā me kēia pule. Manaʻo mākou e hahai i ka hoʻolālā hoʻomaʻamaʻa pule no nā hopena maikaʻi loa, akā e ʻoluʻolu e hoʻohui a hoʻokūkū i nā lā e like me kāu e pono ai.

E kiʻi i ka papahana

Pule 1:

No ka pule mua o ka paʻakikī, e hoʻomaka mākou me hoʻokahi lā wāwae ikaika (ka Sexy, Strong Legs workout), kahi lā hoʻomanawanui (Lean Legs workout), me ka hoʻomaʻamaʻa kino holoʻokoʻa a me ka hana maʻamau e kōkua iā ʻoe. kūkulu i kāu kahua hoʻoikaika kino. Inā ʻaʻole ʻoe i hoʻomaʻamaʻa i kēia mau lā, a i ʻole e hoʻomaka wale ana, e hoʻomanaʻo e hele i kāu wikiwiki a hana wale i kāu hiki. A inā he mea hoʻomaʻamaʻa ʻoi aku ʻoe, e ʻoluʻolu e kelepona i ka ikaika me nā kaumaha kaumaha, a i ʻole ma ka hoʻohui ʻana i nā manawa i kāu mau lā hana cardio.

Laki maikaʻi & leʻaleʻa!

Pōʻalua: Hana hoʻoikaika wāwae, ikaika wāwae

Pōʻakolu: Lā Cardio (30-45 minuke o kāu hana cardio punahele)

Pōʻahā: Lean Legs Workout

Pōʻalima: Cardio Day (30-45 mau minuke o kāu hana cardio punahele)

Pōʻaono: Huina Paʻa Toners

Lāpule: ʻO Dynamic Stretch & Stamina (+ 30 mau minuke o ka cardio koho)

Nānā: *inā koho ʻoe e hana cardio i kēia lā, e hana ma mua o ka hana maʻamau Dynamic Stretch & Stamina.

E kiʻi i kāu hoʻolālā no ka pule 2

wiki 2:

I kēia pule e hoʻohui mākou i kekahi mana a me ka hoʻomaʻamaʻa koʻikoʻi i ka hoʻolālā - hiki ia mau mea ʻelua ke kōkua iā ʻoe e ʻike wikiwiki i nā hopena.E hoʻonui i kāu mau kau cardio i kēia pule e kōkua i ka puhi ʻana i nā mea ʻoi aku ka nui o ka calorie, e kōkua ai e hōʻemi i kou momona o ke kino a hōʻike i ka mākala wīwī āu e hoʻomohala nei.

Pōʻakahi: Ka mana o lalo o ke kino

Pōʻalua: Cardio Day (45 mau minuke o kāu hana cardio punahele)

Pōʻakolu: Huina Toners Kino + 20 mau minuke o ka cardio

Pōʻahā: Cardio Day (45 mau minuke o kāu hana cardio punahele)

Pōʻalima: Hana hoʻoikaika wāwae, ikaika wāwae

Pōʻaono: I ka Core (+ 30 mau minuke o ka cardio koho)

Lāpule: Lā Hoʻomaha

E kiʻi i kāu hoʻolālā no ka pule 3

Pule 3:

Ke hoʻonui nei mākou i kāu hoʻomaʻamaʻa ʻana i kēia pule, no laila ʻoi aku ka mea nui ma mua o ka wā e hoʻolōʻihi ai! E hana pono i kāu hana Dynamic Stretch & Stamina ma ka liʻiliʻi i hoʻokahi manawa i kēia pule (ʻoi aku inā makemake ʻoe). A inā e hoʻomaka ana ke kaumaha āu e hoʻohana nei no kāu hoʻoikaika ikaika, mai poina e hoʻonui!

Pōʻakahi: Hana hoʻoikaika wāwae, ikaika wāwae

Pōʻalua: Cardio Day (45-60 mau minuke o kāu hana cardio punahele)

Pōʻakolu: Lean Legs + i ka Core + 20 mau minuke o ka cardio

Pōʻahā: Cardio Day (45-60 mau minuke o kāu hana cardio punahele

Pōʻalima: Nā Wawae Lethal + Hoʻomākaʻikaʻi a me ka ikaika

Pōʻaono: Huina Toners Kino + 20 mau minuke o ka cardio (pono ʻole)

Lāpule: Lā hoʻomaha

E kiʻi i kāu hoʻolālā no ka pule 4

Pule 4:

ʻOiai hiki i ʻeono mau pule e ʻike ai i nā hopena, pono ʻoe e hoʻomaka e ʻike i kekahi mau hoʻololi i ka pule 4. E ʻike paha ʻoe he ʻoi aku kou ahonui, ikaika a ikaika (ai ʻole ʻekolu!) I kēia manawa. Maikaʻi ka manaʻo ikaika! E ʻoluʻolu e hoʻomau i ka paʻakikī iā ʻoe iho e ʻike mau i nā loli. Hoʻohui i nā kaupaona a hoʻolōʻihi paha i kāu hana inā pono.

Pōʻakahi: Cardio Day (45-60 mau minuke o kāu hana cardio punahele)

Pōʻalua: ʻO ka hoʻomaʻamaʻa ʻana i nā wāwae heʻe a me ka ikaika + Dynamic Stretch & Stamina

Pōʻakolu: Lā Cardio (45-60 mau minuke o kāu hana cardio punahele)

Pōʻahā: Huina Kino Toner + Lean Wāwae

Pōʻalima: Cardio Day (45-60 mau minuke o kāu hana cardio punahele)

Pōʻaono: ʻO nā wāwae wāwae make + i ke kumu

Lāpule: Lā hoʻomaha

E kiʻi i kāu hoʻolālā no ka pule 5

pule 5

Ke hana maikaʻi nei ʻoe me kāu hana i kēia manawa - e hoʻomau iā ia. Mai poina, ma ke kaʻa ʻana i kāu mau haʻawina, ke aʻo nei ʻoe e like me ka mea haʻuki, no laila e mālama pono ʻoe iā ʻoe iho e like me ka mea hoʻokahi! E ʻai i ka meaʻai no ka ikehu, e hiamoe maikaʻi a hāʻawi i kou mau wāwae i kahi TLC hou aʻe (he mea maikaʻi nā lomilomi no nā lā hoʻōla!).

Pōʻakahi: Nā wāwae wāwae + i ke kumu

Pōʻalua: Huina Kino Toner + Dynamic Stretch & Stamina

Pōʻakolu: Cardio Day (45-60 mau minuke o kāu hana cardio punahele)

Pōʻahā: Mana Mana Kaha Lalo (+ 20 mau minuke o ka cardio - pono ʻole)

Pōʻalima: Cardio Day (45-60 mau minuke o kāu hana cardio punahele)

Pōʻaono: Sexy, nā wāwae ikaika (+ 20 mau minuke cardio - koho)

Lāpule: Lā Hoʻomaha

E kiʻi i kāu hoʻolālā no ka pule 6

Pule 6:

Ke hoʻokokoke nei mākou i ka laina hoʻopau i kēia manawa! No kā mākou pule hope loa, e hoʻonui mākou i kāu hoʻolālā wāwae wāwae e ʻike pono i loaʻa nā hopena āu i hana nui ai. E hoʻoikaika i kāu hana no kēia pule i hala. E uku ʻia kēlā hana paʻakikī!

Pōʻakahi: Kaha Kaha Lalo o ka Mana + Huila Kino Paʻa + 30 mau minuke o ka cardio

Pōʻalua: Nā Wawae Lethal + Hoʻomākaʻikaʻi a me ka ikaika

Pōʻakolu: Sexy, nā wāwae ikaika + 30 mau minuke o ka cardio

Pōʻahā: I ka Core + Dynamic Stretch & Stamina

Pōʻalima: Lean Legs + 30 mau minuke o ka cardio

Pōʻaono: 60 mau minuke o ka cardio

Lāpule: Lā Hoʻomaha

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