アレックス・ロドリゲスのインスタグラム(arod) - 10月4日 08時35分

Nearly didn’t make it through this one (watch ‘til the end ?). Here’s today’s workout: Burn up to 7️⃣0️⃣0️⃣ cals while toning your muscles with this 40min FULL BODY workout. ?? ? .
STRENGTH conditioning: 3️⃣ ROUNDS:
2️⃣0️⃣ Back squat ?
1️⃣0️⃣weighted box step overs ? :3️⃣0️⃣second weighted plank (EACH SIDE) ⚠️Back Squat: use a light to moderate load that allows you to move through reps quickly. ⚠️Weighted step over: set box to 20” with 1 dB in each hand, alternating feet step over the box. Stay as low to box as possible to keep glutes, hamstrings, and quads activated. 5 on each leg.
⚠️Weighted side plank: keeping feet close together drive hips to ceiling. Hold DB overhead and stabilize.
.
INTERVAL Conditioning: 4️⃣ROUNDS:
MIN 1️⃣: (16/13) calorie Assault Bike
?
MIN 2️⃣: 8/8 DB snatches (35/25)
?
MIN 3️⃣: (10/7) calorie Assault Bike
?
MIN 4️⃣: 10 DB Hang squat clean (35/25)
?
MIN 5️⃣: REST ⚠️ Complete reps as fast as possible within each minute. Rest remainder of that minute. ⚠️ DB Snatch: Be sure to keep cheer up and back lower back engaged. Pull from the floor and throw over head while driving through feet. Complete all reps on one arm, then switch arms. ⚠️ DB Hang Squat Clean: one DB in each hand keeping them in as close to body as possible so as to achieve more shoulder activation. Catch weights in a front rack position in the bottom of a squat. Finish standing up to complete the repetition, and return to hang position to begin next repetition.

[BIHAKUEN]UVシールド(UVShield)

>> 飲む日焼け止め！「UVシールド」を購入する