HOME WORKOUT STUDIO 2024.03.13 【TRAIN LIKE A WARRIOR】300 次戰士鍛鍊挑戰 ⚔️

大家好,我是Squad,希望大家健康 歡迎大家來到今天的新的訓練,300磅挑戰 這是一個不停的訓練,有30種不同的運動 我們將每個動作做10次 總共有300次 這次的訓練是你對你,你自己去做 我會把訓練的完整資料放在下面的描述欄 每個動作做10次,你和我一起做 我不知道這個訓練會維持多久 因為由你自己去做 這會是一個很棒的訓練,讓你回到過去 嘗試打敗今天訓練的時間點 這是一個挑戰,你自己去做 但要有力量,看我們能否做到 我希望你對每個動作都保持狀態 不要急著放棄,因為這樣會造成傷害 你不會達到訓練的目標 所以要保持狀態,注意力量,向前推 我建議開始訓練,從輕盈到輕盈 重量,盪鞦韆等等 然後隨著時間,當你熟悉這個訓練 你就可以增加重量,增加進階重量 所以這個訓練會有點不一樣 是一個300磅的戰士挑戰 我非常期待這個訓練 準備好,集中精神,讓我們開始訓練 準備好,我們開始300磅的戰士挑戰 第一個訓練,我們會做一個單手拉扯 你可以做腰帶或腰帶 我們會用單手拉扯,像這樣 10次,然後轉到反方向,做10次 這是第一次的訓練 然後我們會跟著做其他訓練 這裡有30個動作 我們會分成三個回合 每個回合共有10次 每個回合做100次 會很激烈,這是一個高度訓練 像我剛才說的 我建議開始做輕量,然後慢慢增加重量 或增加進階重量 如果你覺得我做得太快 就隨心所欲 無論是跟著訓練,讓它們放在你面前 然後隨心所欲 或者我做得太慢 有些人很瘦,很無聊 推前,帶動自己的進階 是你對自己,做這個訓練 然後推自己 好嗎? 如果這意味著 你需要一分鐘的時間去訓練 就去做 無論如何,我們要準備好 我們要做5秒 一隻手做10次 這裡沒有計時器,只能做10次 我們開始 3,2,1 開始 6 7 8 9 10 好,轉身 4 5 6 7 8 9 10 好,下一個是蹲下 蹲下,好嗎? 3,2,1 2 3 4 5 6 7 8 9 10 好,下一個是深蹲 正常深蹲 如果你需要蹲下,就去做 好,3 2 1 開始 1 2 3 4 5 6 8 9 10 深蹲 下一個是深蹲 深蹲,不要蹲下 3 2 1 開始 9 10 好,轉身 好,3 2 1 開始 1 2 3 4 5 6 開始 7 8 9 10 好,轉身 開始 3 2 1 2 3 4 5 6 7 8 9 10 好,下一個是深蹲 深蹲,好嗎? 3 2 1 開始 深蹲 1 2 3 4 5 6 7 4 5 6 3 2 1 開始 3 2 1 好,轉身 2 1 開始 深蹲 1 2 3 4 5 6 7 8 9 10 好,轉身 深蹲 3 2 1 開始 1 2 3 4 5 6 7 8 9 10 好,現在我們要做100個深蹲 10秒的休息,喝點水,我們開始做100個深蹲 好,戰士們,第二輪開始 我們開始做肌肉支撐 肌肉支撐,重量支撐,然後按著重量支撐 繼續做這個動作 10個深蹲,準備 3 2 1 開始 3 4 5 6 7 8 9 10 很好 好,一隻手 側腹 10個深蹲,一隻手 10個深蹲,另一隻手 好 3 2 1 開始 2 3 4 5 6 7 10 轉身 好,3 2 1 開始 2個深蹲 10個深蹲 很好 好,我們開始做深蹲 深蹲 好,我們開始做深蹲 深蹲 ころ下來 請確保肌肉深側 轉身 3 轉身 6 5 網絡 讓肌肉側側 做深蹲 前肌 深蹲 10個深蹲 3 2 1 開始 1,2,3,4,5,6,7,8,9,10 好,膝蓋推動 膝蓋推動,膝蓋推動 3,2,1,開始 1,2,3,4,5,6,7,8,9,10 好,膝蓋推動 膝蓋推動,膝蓋推動 如果可以的話,把重心推高一點 然後膝蓋推動 如果不行的話,就用身體推動 3,2,1,開始 10次 1,2,3,4,5,6,7,8,9,10 好,下半身推動 下半身推動,10次 準備好了嗎? 3,2,1,開始 3,2,3,4,5,6,7,8,9,10 膝蓋推動 膝蓋推動,膝蓋推動 15次 3,2,1,開始 15次 深呼吸 2,3,4,5,6,7,8,9,10 5 6 7 8 Let's go 9 10 On the rail OK, one more Bar maze 10 bar maze If you can Throw in the push up and jump If not, just go down like this Lay your hips on the ground And then up OK 3 2 1 Let's go 10 reps 1 2 3 4 5 6 Go 7 8 2 more 9 10 Woo On the rail 10 second rest Then our third and final round To finish off this 300 warrior workout This is it warriors The third and final round Give it your all Bring as much intensity as you can For these last 100 reps OK 3 2 1 Let's go 3 4 5 6 7 8 9 10 OK 10 chest press Lay on the ground 3 2 1 Let's go 1 2 3 4 5 6 7 8 9 10 Stand down there Lift your legs up 10 toe touches OK 3 2 1 Go 1 2 3 4 5 6 7 8 9 10 Good OK 3 2 1 Let's go 1 2 3 4 5 6 7 8 9 10 OK 10 Diamond grip push up OK Close hands together Diamond grip 3 2 1 Let's go 1 2 3 4 5 7 8 9 10 OK Front squat 8 Front squat Hold your waist up Front 10 reps Right down All right We go 3 2 1 Let's go 1 2 3 4 5 6 7 Keep going 8 9 10 Good OK Plank position We are nearly there Plank punches Get into plank position Punch 1 2 OK Let's go 3 2 1 Let's go 1 2 3 4 5 6 7 8 9 10 OK Swings 10 swings This is 90 This is 290 reps here Right 3 2 1 Go 1 2 3 4 5 6 7 8 9 10 OK 10 double presses to finish the workout So What double press is Is you hold the weights OK You are coming down Like so Come back up again You press up above the head Right Even if you hold the weight down Pick it up Press This is the finish line 3 2 1 Let's go 1 2 3 4 Go 5 6 4 more 6 Arms recording 8 2 more 9 1 more rep 10 Unreal squad There it is Our 300 rep warrior workout complete A massive fist pump That right there is a workout That I want you to add to your favorites OK Because over time you have so many options You can try to beat your time That you performed here today Even if you want to write it in the comment section If you follow along with me every step of the way Write it down Then the next time You can go ahead and beat me Within this workout beat room time frame Use the same weight But bring more intensity Or if you want to challenge yourself in a different way You can increase the weight OK So it means your body is under more of a challenge With heavier weights And you are still pushing forward with the 300 rep range Which is absolutely insane OK I know this workout might seem a bit quick OK but it is extremely effective And it's a challenge There's nothing stopping you from going ahead And performing another set of this If you really want to Turn it into a 600 rep challenge This is what it's all about This is the training warrior studio You have so many options Feel free to do what you want Push your body to the limits Got a massive fist pump for that one Please every single one of you Leave a comment below Let me know how you go on with the workout Give me your feedback If you enjoy these challenges I'm going to be able to produce a lot more of them But I need your feedback And I want to hear it So then it will motivate me to keep on pushing forward Tag me in your stories Keep up the momentum And I'll see you on the next training warrior workout What a session that was