30分鐘高強度啞鈴阻力全身訓練 (含暖身&伸展) ~高效居家增肌減脂組合 DB Squat (4 sec down ) Sumo squat into thruster Alternative reverse lunge Single deadlift Single deadlift lunge with press lunge with press 40 Banded monster walk with weights Abduction DB banded Deadlift Banded narrow and wide jump squat Single Glute bridge with weight Single Glute bridge with weight Glute bridge （double weight) Glute bridge with press Chest flys and narrow press Russian twist with press Tricep dip Back row Bicep curls and Arnold press Single DB front raise Tricep extension Alternative Seated crunch Mt climber 4 reps +Plank taps Plank row (2 reps switch ) Dolphin plank with Jacks Reverse crunch and leg raise *此影片無商業合作 Follow May Fit instagram ▶ https://www.instagram.com/may8572fit/ 逛逛我的網站▶ https://www.mayyoufit.com/ 追蹤品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb 更多May Fit居家徒手/啞鈴訓練 ▶ https://www.youtube.com/playlist?list=PLol39BuP8rM-6l2PNZqXFETC6oCkjnXoi 健身初學女孩必看！人氣觀念影片▶ https://youtube.com/playlist? Music by Helkimer - Gingerbread Man (feat. Dolve Gando) - https://thmatc.co/?l=311CBAAC Music by Spzzy Turnt - You Know - https://thmatc.co/?l=8261C651 Music by deadrick - Coney Island - https://thmatc.co/?l=A7D3EE6B Music by MIA GLADSTONE - GEEKIN - https://thmatc.co/?l=FE5C15F5 Music by Elli Moore - Bathing Suit - https://thmatc.co/?l=54FDE513 Music by Dunstan - Minute - https://thmatc.co/?l=72363516 Music by Mikey Ocean - Poppy - https://thmatc.co/?l=AAA403AB Music by nodisco. - The Symptoms of Vanity - https://thmatc.co/?l=431BA6A6 Music by Johniepee & Joey Maker - Burnout - https://thmatc.co/?l=7D1B9059 Music by Zight - Daisy (Love & Crush) - https://thmatc.co/?l=20D1819F Music by Obie Hans - Midnight Motif - https://thmatc.co/?l=42D7AE00 Music by Mr. Jello - A Love Note - https://thmatc.co/?l=B2FAB0D9