You canlooklike you wake up at 5 a.m. to do push-ups at the mercy of a drill sergeant, but without actually suffering. This at-home routine is quick and painless, and you can expect a firm bod and flat abs.
We’ll spare you from the cold, dark, before-sunrise sweatfest. You can do this boot camp-style circuit anytime, anywhere and expect the same telltale firm body and flat abs. Heidi Jones, a head coach at the swanky gym纽约砖，根据其流行的B/X类创建此例程。
You’ll Need:One 8-pound medicine ball and two 10-pound dumbbells
Your Plan:There are four stations, with two exercises in each. You’ll do two rounds. It only takes 24 minutes three times a week to fake like you drop and give ’em 20 on the regular.
第一站（肩膀，武器，腹肌，斜，背部，臀部和大腿）
移动1：从膝盖塞开始。握住脚上的木板在药球上，手在地面上（如图所示）。将左脚保持在球上，将右膝盖朝胸部，然后将右腿踢出一侧。返回开始；在另一侧重复1次。继续45秒。休息15秒。（作品肩膀，武器，腹肌和倾斜。）
Move 2:Next, do Thruster. Start in a squat, thighs parallel to ground, a dumbbell in each hand at shoulders. Stand, driving weights overhead so arms are extended, biceps near ears (as shown). Return to start; repeat for 45 seconds. Rest 15 seconds.
Then do Knee Tuck again for 45 seconds, and rest for 15. (For round two, switch order to begin and end with Thruster.)
第二个站（肩膀，手臂，腹肌，臀部，腿筋和背部）
移动1：从熊步行开始。拿到所有四个，每只手都有一个哑铃；抬起臀部和伸直的腿。抬起臀部，向前走一步（如图所示）；在另一侧重复，将左手和左脚带来向右相遇1次。继续45秒。休息15秒。
Move2:Next, do Hollow Rock. Lie faceup with arms and legs extended off ground at a 45-degree angle (as shown). Keeping abs engaged and arms and legs lifted, rock forward, then backward, for 1 rep. Continue for 45 seconds. Rest 15 seconds.
然后再次熊行走45秒，休息15秒。
第三个站（肩膀，手臂，臀部，大腿，背部，胸部和腹肌）
移动1：从球清洁开始。蹲下，将药球握在地面之间。抬起手腕时站立，耸耸肩肩膀，弯曲肘部，将球带到胸前，然后下蹲（如图所示）。返回开始。重复45秒。休息15秒。
移动2：接下来，进行光晕。将球伸出头顶，双臂伸开，肘部软腹和腹肌。在头部上方顺时针旋转1次旋转（如图所示）。做5次；切换说明。继续45秒。休息15秒。
Then do Ball Clean again for 45 seconds, and rest for 15. (For round two, switch order to begin and end with Halo.)
4th Station (Works shoulders, chest, arms, back, abs, butt, and thighs)
移动1：从壁球开始。站在臀部宽度的脚上站立，将球握在下巴，伸出肘部；蹲，直到大腿平行于地面。爆炸，将球扔在墙上时伸出手臂（如图所示）。接球，立即返回开始。重复45秒。休息15秒。
移动2：接下来，做动手登山者。用手握住木板。将左膝盖伸到左肘（如图所示）；快速切换腿1次。继续45秒。休息15秒。
然后再次将墙球持续45秒，然后休息15秒。
今天谁在尝试这个？分享您在评论中的经验！
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Photos: Warwick Saint
