クロエ・カーダシアンのインスタグラム(khloekardashian) - 3月30日 01時23分
We’re Back Baby!
Warm up… of your choice
I chose the @hydrow Rower for 10 mins prior to my
Workout
I always stretch before and after my workout 🧘🏼♀️ game changer
@donamatrixtraining loves to do his workouts in quarters. 4 quarters
After ever set we do two minutes of rowing in between to keep my heart rate high
I recently had an elbow injury, so my weights are lower than I typically would use and it’s a much lower impact workout than we typically do but this is the pace until my elbow is back to normal.
Quarter 1
First we have 2 mins of rowing
Followed by 20 bicep curls and squats on a bosu ball. Flip the bosu ball over so the ball is UNstable. This will encourage you to activate your core, legs and tush. All at once
Bosu squats are an excellent exercise that strengthens the quads, hamstrings, glutes. By flipping the bosu ball over it activates your core.
Repeat this workout 3 times
1st quarter complete
Quarter 2
Hydro rower 2 minutes before each set
Hydrow Rower Works 86% of the Muscles in Your Body
Rowing is a full-body workout that uses your arms, back, glutes, quads, triceps, legs, and core
The workout for this quarter is weighted deadlifts on a bosu ball.
20 of these
3 times
2 mins of rowing in between each set
HALFTIME
Quarter 3
Row for 2 minutes before each set
20 backward lunges on bosu ball
20 Single arm curls at the same time
Switch legs
Repeat this 3 times
Quarter 4
Row for 2 mins before each set
I don’t know the exact term for this move but it’s like a backward lunge with a leg extension. While you do this move to a single arm row
20 reps on EACH SIDE
Repeat this 3 times
Bravo!!!! You did it!!!!
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