Jillian Michaels Killer Abs

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Jillian Michaels Killer Abs terdiri dari 3 level workout yang focus pada pembentukan otot perut dan cardio.

Tiga level latihan antara lain :

Workout #1: 32 menit

Warm up

March in place
Hip circle
Mummy walk
Alternating knee with twist
Plunge with mountain climber

Circuit 1

Inchworm
Static sumo with oblique crunch
Crescent pose, crunch
Row a boat
High knee with torso rotation

Repeat the above 5 exercises.

Circuit 2

Static lunge with torso rotation
Riverdance
Knee in, in down dog pose
Triangle
Jump rope drill

Repeat the above 5 exercises.

Circuit 3

Star crunch. reverse crunch
Plank jack & side combo
Tornado
Beer walk into crab walk
Side rotation

Repeat the above 5 exercises.

Circuit 4

Plank hold with knee in to elbow & to side
Dancing crab
Uneven table
Plank ab hold to pike
Carolina

Repeat the above 5 exercises.

Workout ends with quick stretches.

~~~

Workout #2: 32 menit

Warm up

Windmill skater
Jumping man
Halo squat
Step & skip
Snap kick

Circuit 1

Wide pushup
Extended plank
Chest press, fly, head banger
Around the world hip heist
Sumo boat

Repeat.

Circuit 2

Diagonal touchdown
Alternating side lunge with back fly
Standing mountain climber with shoulder press
Good morning press
Lunge chop

Repeat.

Circuit 3

Pushup variation
Bicycle boat
Superman, rollover, pike
Pushup with knee twist
Side plank angel

Repeat.

Circuit 4

Side to side hop
Sit up, stand up
Reverse plank, knee
3 point burpee
Scissor abs with dumbbell pass

Repeat.

Quick stretches

~~~

Workout #3: 32 menit

Warmup

Plank, step up, step back
Crescent position, pivot & stretch
Sprint
Plank, hop, step back
Crescent position, pivot & stretch

Circuit 1

Sledgehammer
Knee tuck jump
Backward lunge & pass
Warrior 3 crunch
Triangle pose rotation with a static military press

Repeat.

Circuit 2

Ab hold, cross, row, kickback, spin up
Little hops
Superman with back pass
Situp with dumbbell punch
Around the world

Repeat.

Circuit 3

Side lunge, jump & press
Twisting back lunge
Single leg burpee with pushup
Side plank with alternating kick
Hanging mountain climber

Repeat.

Circuit 4

Ab hold, alternating opposing limbs, out & in
Clapping mountain climber
Up & over
Fly, scoop, return
Squat thrust combo

Repeat.

Quick stretches

Jillian Michaels ditemani oleh 2 peraga lain, Natalia dan Nicola. Natalia menunjukkan versi yang lebih mudah, sementara yang lain menunjukkan versi yang lebih intens, kadang-kadang menambahkan bobot yang ringan atau dua (sekitar 5 lbs) untuk meningkatkan intensitas. Anda harus siap untuk berpindah dari satu latihan ke yang lain karena mereka berpindah dengan cepat. Apakah anda sudah siap untuk membakar lemak di perut anda ? Just Do It

kualitas DVD Original
rilis 2012
durasi 32 menit per level
detil lihat dipreview

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