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Intro
Warmup - 1 min
Overhand Row 1 - 30 sec
Overhand Row Pulses 1 - 30 sec
Bent Over Row Left 1 - 30 sec
Bent Over Row Right 1 - 30 sec
Overhead Press 1 - 30 sec
Rest - 30 sec
Overhand Row 2 - 30 sec
Overhand Row Pulses 2 - 30 sec
Bent Over Row Left 2 - 30 sec
Bent Over Row Right 2 - 30 sec
Overhead Press 2 - 30 sec
Rest - 30 sec
Overhand Row 3 - 30 sec
Overhand Row Pulses 3 - 30 sec
Bent Over Row Left 3 - 30 sec
Bent Over Row Right 3 - 30 sec
Overhead Press 3 - 30 sec
Rest - 30 sec
Warmup
Slow Squat: Begin with slow and controlled squats to warm up your lower body.
Slow Row: Transition into slow rowing movements to activate your upper body.
Sumo Squats: Turn your toes out to a 45 degree angle and perform a squat on the row N ride.
Underhand Grip Row: Engage your back muscles with underhand grip rowing motions.
Pulse Sumo Squats: Add intensity to your sumo squats by incorporating pulse movements.
Sumo Squat Hold: Hold the sumo squat position to build lower body endurance.
Underhand Grip Row Hold: Challenge your back muscles by maintaining the underhand grip row position.
Sumo Squats: Perform another round of sumo squats.
Underhand Grip Row: Continue engaging your back muscles with underhand grip rows.
Pulse Sumo Squats: Incorporate pulse movements into your sumo squats for an extra challenge.
Sumo Squat Hold: Hold the sumo squat position to further strengthen your lower body.
Underhand Grip Row Hold: Challenge your back muscles by maintaining the underhand grip row position.
Recovery: Take a brief recovery period before moving on to the next set.
Recovery: Rest briefly to recover and catch your breath.
Squat & Row: Perform another round of squat and row exercises.
Squat & Row: Complete another set of squat and row movements.
Recovery: Take a brief recovery period.
Squat & Row: Perform the final set of squat and row exercises.
Squat Hold: Hold the squat position to stretch and cool down your lower body.
Rest: Take a short rest period.
Squat Hold: Repeat the squat hold to further enhance your cooldown.
Squat Hold: Perform the last squat hold to complete your cooldown phase.
Rest: Take a final rest period to recover.
Calf Stretch
Intro
Warmup (1 min)
Warmup: Half Squats
Warmup: Full Squats
Warmup: Squat & Row
HIIT Intervals: 20 sec on; 10 sec off
Core workout: 30 sec Crunches
Core workout: 30 sec Deadlifts
Core workout: 30 sec Crunches
Core Workout: 30 sec Deadlifts
HIIT: 20 sec on; 10 sec off
Core workout: 30 sec Crunches
Core workout: 30 sec Deadlifts
Core workout: 30 sec Crunches
Core workout: 30 sec Deadlifts
Welcome
WARM UP | Less Work More Play by DRAMA//CITY
ROLLING HILLS | Stomp (with Udachi) by 1WayTKT
CLIMBS | Mini Me (GOOD Remix) by Skrxlla
JUMPS | Fearless by Kat Leon
SPRINTS | Deep Roots by Tape Machine
ROLLING HILLS | Just Wanna Run (Hallman Remix) by Blanches
CLIMBS | More, More, More by Taki Waki
JUMPS | Imma Wildfire (feat Adam McInnes) by Easy McCoy
SPRINTS | Clutch by STRLGHT
COOL DOWN | I Hear a Symphony by Cody Fry
Intro
Question 1: Burning quads
Question 2: Muscles
Question 3: Knee pain
Question 4: Core
Question 5: Saddlebags
Question 6: Pelvic floor strength
Question 7: Back pain
Question 8: Workout plan
Question 9: Row-N-Ride vs Rowing Machine
Question 10: Assembly
Question 11: Resistance bands
Question 12: Upper body workouts
Question 13: Design & construction
Question 14: Glutes