關於 20 minute arm workout ，我們在網路上蒐集到這些相關的討論、資訊與評價

New #oalworkout video. Today I push myself to try a new circuit at my own gym.
Warm up:
15 X burpees
1 min forearm plank (straightaway, don’t let the body touch the floor)
1 min Straight-arm plank
1 min forearm plank
(2 sets)

First Video workout:
1️⃣ 20 weighted squat jumps
2️⃣ 10 alternate pushups (one hand on the dumbbell)
3️⃣ 12 shoulder taps to plank knee tucks
Swipe to second video:
4️⃣ 25lb weighted single leg hip trust
- squeeze and hold 10 secs at the last rep.
5️⃣ 20 kickbacks each side
.
(Repeat : 4 ROUNDS!!!!!!).
.
. Stretch stretch stretch 😫😫😫😫😫😫😫😫😫😫😫 #femalefitness #womenfitness #fitnessjourney #flexplay @fit.af_2018

Melissa Bender 30 天身材雕塑 - 11月11日第十一天:
30 Day Challenge: Day 11: 15 Minute Arm Flab-u-less Workout
蝴蝶袖不再 (15 分鐘)
https://www.youtube.com/watch?v=0x8PvDxxCCc

片前暖身: 請自己暖身
片後拉筋: 請自己拉筋
道具: 運動鞋, 高強度運動內衣, 瑜珈墊, 及膝高的穩固椅子一把, 啞鈴至少一對 (比較有經驗的自己可以準備不同重量, 依感覺替換) 初學的最好也拿個 500-1000g 比較有感覺, 片中她用的是12磅(黑)和 20磅(銀)
課程: 有氧和肌力循環運動

注意:
1. 片中跳繩是有氧的部份, 可以空手跳, 高膝跑, 原地跑, 開合跳, 攀岩者甚至是波比或深蹲跳, 都可以做為替換. 重點是要一直動, 太喘就慢一點原地走也OK.
2. 全程核心要緊繃用力, 背不要駝, 要記得打直, 手肘記得在往後拉和往上推時要貼近身體
3. 速度以自己可以接受為準, 不用為了趕上她的速度而姿勢打折, 寧可做慢一點動作小一點姿勢正確比較重要.
4. 側肘撐時啞鈴可省略, 最後的硬舉膝蓋放軟, 背打直, 屁股往後推, 沒做過的不要拿太重也不要太低, 下去時大腿後一整條會有感就對了.
5. 記得要呼吸啊!

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Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm

35-Minute Total Body Strength Training with Dumbbells | Joanna Soh

In order to get stronger, lean up and lose weight, you have to lift weights! Strength training will NOT make you bulky, but rather it will help to increase your metabolism, making your body burn fat more efficiently and to give you that toned and sculpted look. I perform strength training at least 3 - 4 times weekly and you should too.

This workout is a total body strength training using a pair of medium weight dumbbells, between 4 - 5kgs each. If you can lift heavier, then do choose a heavier pair of dumbbells to challenge your muscles. The technique used in this workout is called SUPERSET, that means we will be doing 2 exercises back to back with minimal rest in between. We'll be targeting your legs, butt, arms, chest, back and also abs! This workout is mainly low impact, with a short cardio blaster at the end of each circuit to drive your heart rate up. Only 35 minutes, but you'll be getting a solid full body workout!

Circuit: 6 rounds, repeat each round twice.
Sequence: 40 secs Work - 20 secs Rest
Duration: 35 minutes

SUPERSET 1
1) Goblet Squat
2) Curtsy Lunge
Cardio: Squat Jump

SUPERSET 2
1) Hammer Curl to Shoulder Press
2) L Raises
Cardio: Punches

SUPERSET 3
1) Glute Bridge
2) Kneeling Hip Thruster
Cardio: In-Out Squat

SUPERSET 4
1) Push-ups with Shoulder Tap
2) Bridge Pullover
Cardio: Lateral Shoot Through

SUPERSET 5
1) Renegade Row
2) Superman Squeeze
Cardio: Skaters

SUPERSET 6
1) Full Crunches
2) Plank Arm Raise
Cardio: Mountain Climbers

________________

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I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.

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35-Minute Total Body Strength Training with Dumbbells | Joanna Soh

This 15 Minute Booty workout designed for beginners. All you need is a light to medium weight of booty band aka resistance band(i suggest you dont go too heavy so you are able to do the full range motion not just half way)
Heres 4 exercises
1. Steps and Burpee x10
2. Fire Hydrant x15
3. Knee bend 90 degree lift up x15
4. Straight leg lift up

Saria Chen is a fitness and lifestyle channel, focused on toning your body with quick, easy and fun at home workouts. Follow along as I upload new workouts every week, focusing on butt workouts, at home workouts, easy workouts, arm workouts, core workouts, toning workouts and leg workouts. Have a specific area you want to focus on, let me know and I will make a video for it.

這次的運動是給初級運動的朋友們。你只需要15分鐘一條彈力帶（我建議你使用輕到中強度的彈力帶不要用太重的，這樣你才可以完整的延伸而不會只做到一半）。
總共四個動作
1. 螃蟹走路加波比10次
2. 消防栓式15下
3. 膝蓋彎90度往上抬15下
4. 腿伸直往上抬15下

This 30 Minute Full Body No Equipment workout is cardio focus body weight training. In this workout you dont need anything just a mat or anything you feel comfortable laying on it.
We will start with arms to lower body and then finish with core, theres going to be 2 round of this workout second round will have slightly different movements, just follow my cue we will have a good workout!

ROUND 1
Start with Arms
*10 Burpee
*10 Triceps Push-Up
*10 Burpee
*10 Triceps Push-Up
Then Lower Body
*20 Sumo Squat Jump
*20 Lunge
*20 Sumo Squat Jump
*20 Lunge
*20 Sumo Squat Jump
*20 Turn side way One Leg Circle (20 each side)
Finish with Abs
*40 Mountain Climber
*20 Arms & Legs Extend then Toe Tap
*40 Mountain Climber
*20 Table Top Position Lower Heels to the Floor

ROUND 2
Start with Arm
*10 Burpee
*10 Tricep dip
*10 Burpee
*10 Tricep dip
Then to Lower Body
*20 Squat Jump
*20 Reverse Lunge
*20 Squat Jump
*20 Reverse Lunge
*20 Squat Jump
*20 Turn side way One Leg Circle
Finish with Oblique & Back
*20 Mountain Climber
*20 Oblique Elbow Elbow Hand Hand
*20 Mountain Climber
*20 Oblique Elbow Elbow Hand Hand
*10 Advanced Superman

Saria Chen is a fitness and lifestyle channel, focused on toning your body with quick, easy and fun at home workouts. Follow along as I upload new workouts every week, focusing on butt workouts, at home workouts, easy workouts, arm workouts, core workouts, toning workouts and leg workouts. Have a specific area you want to focus on, let me know and I will make a video for it.

新年假期結束了，快來跟我一起運動吧！
這次的運動是以有氧為主。總共30分鐘，不需要器材，全部的動作都是徒手訓練。
在這30分鐘的運動中我把身體拆成3個部位去練。先是手，再到下半身，最後是核心。然後要做兩回。第二回有些動作概念相同但做法不一樣。
準播好了嘛？我們開始吧！

第一回
10個波比
10個三頭肌伏地挺身
10個波比
10個三頭肌伏地挺身

20個相撲蹲跳
20個弓箭步蹲
20個相撲蹲跳
20個弓箭步蹲
20個相撲蹲跳
20個單腳畫圈（一邊20下）

40個登山者式
20個手腳延伸到手摸腳趾
40個登山者式
20個腿成桌式腳跟點地

第二回合
10個波比
10個三頭肌撐體
10個波比
10個三頭肌撐體

20個深蹲跳
20個反方向弓箭步
20個深蹲跳
20個反方向弓箭步
20個深蹲跳
20個單腳畫圈（一邊20下）

20個登山者式
20個側腹肌手肘到手掌
20個登山者式
20個側腹肌手肘到手掌（換邊）
10個高級超人式