關於 superman weight ，我們在網路上蒐集到這些相關的討論、資訊與評價

🔥 I DIED doing this! 😆 Want to lose weight and tone up fast? Don’t just be a cardio bunny, don’t just lift weights or think that doing 1000 crunches can give you a flat belly. The MOST effective way is to combine CARDIO, STRENGTH & CORE exercises into your routine! 👊
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Click & do the full workout here: https://youtu.be/D4V70M9iCRY Follow this workout for the next 4 weeks and I assure you, you’ll notice the difference physically and mentally! Are you game on? 😏
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SHARE & TAG 2 friends to join you. Let’s get ready for SUMMER! 🔥 🔥 .
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Interval: 45 secs Workout - 15 secs Rest
Total Workout Time: 25 minutes
Sets: 2 sets each circuit before moving onto the next
Equipment: One pair of dumbbells, 3 - 5kgs each
Estimated Calories Burned: 200 - 300Cals
Frequency: 3-4 times weekly on alternate days

CARDIO
1) Jumping Jacks with Burpees
2) Side Shuffles
3) Straight Punches
4) Switch Lunges

STRENGTH
1) Squat with Shoulder Press
2) Lunge with Bicep Curl
3) Shoulder Tap Push-up
4) Bridge Chest Press

CORE
1) Plank Walk with Side Knee Tucks
2) Alternate Leg Lifts
3) Alternate Knee Tucks
4) Straight Arm Superman
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#jsohactive #fitness #fit #fitnesstips #fitnessjourney #fitnessmotivation #fitnessvideos #fitnessvideo #workout #workoutmotivation #workouts #workoutvideo #workoutroutine #exercise #fitgirls #fitnessgirl #fitfam #homeworkout #homeexercises #bikini #bikinibody

【Short Body Weight WORKOUT 30min】

みなさん、こんにちは😊
パーソナルトレーナーのMiki Goraiです💪🔥

今回は、30分でさくっとワークアウトできちゃうShort Time Workoutを紹介します✨
短時間集中エクササイズで楽しくTone it up🏋🏻‍♀️✊🏻🔥

✔️回数やセット数は調整しながらでOK★体幹、腹筋はワークアウトの最後に💚
姿勢をまっすぐ、呼吸を忘れずに楽しく無理なく🌼
セットとセットの間は60秒〜休んでください💕水分補給をしっかり！動かしている筋肉に意識がポイント♫レジスタンスバンドがなくてもNo Problem👍

①Warm-up Lunge with Twist(12reps回×2setsセット)←Twistで呼吸はく！

②Squat with Side Power Kick(12reps回×3setsセット)←Kickで日頃のストレス発散😜笑

③Single-leg Touchdown w/Resistance band(each 12reps回×3setsセット)←バランス♬

④Tricep Dip on a ground(12reps回×3setsセット)←beginner🙆‍♂️advance→段差を使って✨

⑤Side Leg Lift w/Resistance band(each 12reps回×3setsセット)←ナイス💕ヒップ＆レッグ！

⑥Side Plank with Leg Swing(each 12reps回×3setsセット)←爽快にSwingしちゃいましょう💙

⑦Superman & Alternate(12reps回& each 7reps回×3setsセット)←No Resistance band OK👍ラストスパート！

早送りしてます⏭
楽しく継続していきましょう😽
目指せAmerican Body☆

Check it out♡
https://youtu.be/AsTyWRXnZ60

#fitness #フィットネス #outdoor #アウトドア #gym #ジム #exercise #エクササイズ #bodyweight #ボディーウェイト #workout #ワークアウト #motivation ＃モチベーション #diet ＃ダイエット #healthy #ヘルシー #newyork #ニューヨーク #personaltrainer #パーソナルトレーナー #目指せAmericanBody #上半身やせ #下半身痩せ #hip #abs #sexylegs #tone #booty

本週介紹的歌曲出爐囉！
by節目製作單位

◎2014.3.17(一)
歌曲：What Is This Thing Called Love
歌手：Editors
專輯：The Weight Of Your Love

◎2014.3.18(二)
歌曲：Sunshine Superman
歌手：Emilie-Claire Barlow
專輯：The Beat Goes On

◎2014.3.19(三)
歌曲：J'ai Mal
歌手：Jeremie Kisling
專輯：Antimatiere

◎2014.3.20(四)
歌曲：Old Maps
歌手：Polvo
專輯：Siberia

◎2014.3.21(五)
歌曲：我還是我 I Am Who I Am
歌手：黃明志
專輯：亞洲通緝

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【蘭萱時間】
FM103.3中廣流行網，每周一至五早上七點到九點。

節目提供如元氣早餐般豐盛營養的資訊，讓聽眾朋友能有「聽了再上」的飽足活力喔!

「蘭萱時間」官方臉書粉絲團，按個讚吧~~
https://www.facebook.com/lanshuantimefans

Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/

Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp

Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm

35-Minute Total Body Strength Training with Dumbbells | Joanna Soh

In order to get stronger, lean up and lose weight, you have to lift weights! Strength training will NOT make you bulky, but rather it will help to increase your metabolism, making your body burn fat more efficiently and to give you that toned and sculpted look. I perform strength training at least 3 - 4 times weekly and you should too.

This workout is a total body strength training using a pair of medium weight dumbbells, between 4 - 5kgs each. If you can lift heavier, then do choose a heavier pair of dumbbells to challenge your muscles. The technique used in this workout is called SUPERSET, that means we will be doing 2 exercises back to back with minimal rest in between. We'll be targeting your legs, butt, arms, chest, back and also abs! This workout is mainly low impact, with a short cardio blaster at the end of each circuit to drive your heart rate up. Only 35 minutes, but you'll be getting a solid full body workout!

Circuit: 6 rounds, repeat each round twice.
Sequence: 40 secs Work - 20 secs Rest
Duration: 35 minutes

SUPERSET 1
1) Goblet Squat
2) Curtsy Lunge
Cardio: Squat Jump

SUPERSET 2
1) Hammer Curl to Shoulder Press
2) L Raises
Cardio: Punches

SUPERSET 3
1) Glute Bridge
2) Kneeling Hip Thruster
Cardio: In-Out Squat

SUPERSET 4
1) Push-ups with Shoulder Tap
2) Bridge Pullover
Cardio: Lateral Shoot Through

SUPERSET 5
1) Renegade Row
2) Superman Squeeze
Cardio: Skaters

SUPERSET 6
1) Full Crunches
2) Plank Arm Raise
Cardio: Mountain Climbers

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Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.

Stay connected and follow me:
Joanna Soh:
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________________
35-Minute Total Body Strength Training with Dumbbells | Joanna Soh

This 30 Minute Full Body No Equipment workout is cardio focus body weight training. In this workout you dont need anything just a mat or anything you feel comfortable laying on it.
We will start with arms to lower body and then finish with core, theres going to be 2 round of this workout second round will have slightly different movements, just follow my cue we will have a good workout!

ROUND 1
Start with Arms
*10 Burpee
*10 Triceps Push-Up
*10 Burpee
*10 Triceps Push-Up
Then Lower Body
*20 Sumo Squat Jump
*20 Lunge
*20 Sumo Squat Jump
*20 Lunge
*20 Sumo Squat Jump
*20 Turn side way One Leg Circle (20 each side)
Finish with Abs
*40 Mountain Climber
*20 Arms & Legs Extend then Toe Tap
*40 Mountain Climber
*20 Table Top Position Lower Heels to the Floor

ROUND 2
Start with Arm
*10 Burpee
*10 Tricep dip
*10 Burpee
*10 Tricep dip
Then to Lower Body
*20 Squat Jump
*20 Reverse Lunge
*20 Squat Jump
*20 Reverse Lunge
*20 Squat Jump
*20 Turn side way One Leg Circle
Finish with Oblique & Back
*20 Mountain Climber
*20 Oblique Elbow Elbow Hand Hand
*20 Mountain Climber
*20 Oblique Elbow Elbow Hand Hand
*10 Advanced Superman

Saria Chen is a fitness and lifestyle channel, focused on toning your body with quick, easy and fun at home workouts. Follow along as I upload new workouts every week, focusing on butt workouts, at home workouts, easy workouts, arm workouts, core workouts, toning workouts and leg workouts. Have a specific area you want to focus on, let me know and I will make a video for it.

新年假期結束了，快來跟我一起運動吧！
這次的運動是以有氧為主。總共30分鐘，不需要器材，全部的動作都是徒手訓練。
在這30分鐘的運動中我把身體拆成3個部位去練。先是手，再到下半身，最後是核心。然後要做兩回。第二回有些動作概念相同但做法不一樣。
準播好了嘛？我們開始吧！

第一回
10個波比
10個三頭肌伏地挺身
10個波比
10個三頭肌伏地挺身

20個相撲蹲跳
20個弓箭步蹲
20個相撲蹲跳
20個弓箭步蹲
20個相撲蹲跳
20個單腳畫圈（一邊20下）

40個登山者式
20個手腳延伸到手摸腳趾
40個登山者式
20個腿成桌式腳跟點地

第二回合
10個波比
10個三頭肌撐體
10個波比
10個三頭肌撐體

20個深蹲跳
20個反方向弓箭步
20個深蹲跳
20個反方向弓箭步
20個深蹲跳
20個單腳畫圈（一邊20下）

20個登山者式
20個側腹肌手肘到手掌
20個登山者式
20個側腹肌手肘到手掌（換邊）
10個高級超人式

In this 35 minute full body body weight home workout you don't need any equipment, just show up with a mat, and Ill guide you through this 35 minute full body toning workout heres going to be 10 exercises, its cardio and strength training combined together you will definitely get a good sweat.

Here are the exercises we are going to do.
1: Jumping Jack X 50 Reps
2: Squat Twist Elbow to Knee X 50 Reps
3: Reverse Lunge X 40 Reps
4: Side Lunge (20 Each Side) X 40 Reps
5: Fire Hydrant (20 Each Side) X 40 Reps
6: Tricep Elbow Tap X 30 Reps
7: Modify Side Plank With Torso Twist X 20 Reps
8: Arm & Leg Extend To Crunch X 20 Reps
9: Planking Feet Tap Side X 20 Reps
10: Advanced Superman X 10 Reps

HAVE A GOOD WORKOUT!

Saria Chen is a fitness and lifestyle channel, focused on toning your body with quick, easy and fun pilates inspired bootcamp style at home workouts. Follow along as I upload new workouts every week, focusing on butt workouts, at home workouts, easy workouts, arm workouts, core workouts, toning workouts and leg workouts. Have a specific area you want to focus on, let me know and I will make a video for it.

這個35分鐘的徒手訓練總共會有10個動作。在這10個動作中會完整的運動到你全身的肌肉。
你不需要任何器材只需要一張墊子。
以下是這影片中的10個動作
1: 開合跳50下
2: 深蹲手肘碰膝蓋50下
3: 後弓步蹲40下
4: 側面下蹲40下（一邊20下）
5: 消防栓式40下（一邊20下）
6: 三頭肌手肘點地30下
7: 簡易側邊棒式加上側腹肌捲腹20下
8: 手臂跟腿往外延伸在捲腹20下
9: 肘撐平板式加上腳輪流往外側點20下
10: 花式超人式10下

祝大家運動愉快！