女性5周减脂训练计划(高强度)

项目DAY1DAY2DAY3DAY4DAY5DAY6DAY7慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟优酷11分钟热身优酷11分钟热身优酷11分钟热身优酷11分钟热身优酷11分钟热身优酷11分钟热身优酷11分钟热身深蹲侧抬腿20次*3哑铃推举30s*3弹力绳划船1min*3深蹲侧抬腿20次*3箭步蹲15次*3哑铃侧平举30s*3弹力绳划船50S*3箭步蹲15次*3站姿后抬腿15次*3哑铃前平举30s*3弹力绳划船40s*3站姿后抬腿15次*3臀桥20次*3哑铃弯举30s*3弹力绳划船30s*3臀桥20次*3开合跳1min*4开合跳1min*4开合跳1min*4开合跳1min*4开合跳1min*4深蹲跳15次*4深蹲跳15次*4深蹲跳15次*4深蹲跳15次*4深蹲跳15次*4burpee15次*4burpee15次*4burpee15次*4burpee15次*4burpee15次*4高抬腿30s*4高抬腿30s*4高抬腿30s*4高抬腿30s*4高抬腿30s*4开合跳1min*4开合跳1min*4开合跳1min*4开合跳1min*4开合跳1min*4平板30s*4平板30s*4平板30s*4平板30s*4平板30s*4bumbumcardioAXEsculptcardioAXEbumbumcardioAXErestcardiospeed1.0totalbodyABintervalslowerfocus/cardioreststretch拉伸优酷拉伸大全优酷拉伸大全优酷拉伸大全优酷拉伸大全优酷拉伸大全优酷拉伸大全优酷拉伸大全第一周跪式俯卧撑10次*3长凳臂屈伸10次*3女性5周减脂训练计划（高强度）热身力量HIIT有氧运动项目DAY1DAY2DAY3DAY4DAY5DAY6DAY7慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟优酷11分钟热身优酷11分钟热身优酷11分钟热身优酷11分钟热身优酷11分钟热身优酷11分钟热身优酷11分钟热身深蹲侧抬腿20次*3哑铃推举30s*3弹力绳划船1min*3深蹲侧抬腿20次*3箭步蹲15次*3哑铃侧平举30s*3弹力绳划船50S*3箭步蹲15次*3站姿后抬腿15次*3哑铃前平举30s*3弹力绳划船40s*3站姿后抬腿15次*3臀桥20次*3哑铃弯举30s*3弹力绳划船30s*3臀桥20次*3开合跳1min*4开合跳1min*4开合跳1min*4开合跳1min*4开合跳1min*4深蹲跳15次*4深蹲跳15次*4深蹲跳15次*4深蹲跳15次*4深蹲跳15次*4burpee15次*4burpee15次*4burpee15次*4burpee15次*4burpee15次*4高抬腿30s*4高抬腿30s*4高抬腿30s*4高抬腿30s*4高抬腿30s*4开合跳1min*4开合跳1min*4开合跳1min*4开合跳1min*4开合跳1min*4平板30s*4平板30s*4平板30s*4平板30s*4平板30s*4cardioAXEtummytuckbumbumtummytuckcardioAXEtummytuckcardiototalbodyspeed1.0cardiolowerfocus/ABreststretch拉伸优酷拉伸大全优酷拉伸大全优酷拉伸大全优酷拉伸大全优酷拉伸大全优酷拉伸大全优酷拉伸大全热身力量HIIT有氧运动女性5周减脂训练计划（高强度）第二周跪式俯卧撑10次*3长凳臂屈伸10次*3项目DAY1DAY2DAY3DAY4DAY5DAY6DAY7慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟优酷11分钟热身优酷11分钟热身优酷11分钟热身优酷11分钟热身优酷11分钟热身优酷11分钟热身优酷11分钟热身深蹲侧抬腿20次*3哑铃推举30s*3弹力绳划船1min*3深蹲侧抬腿20次*3箭步蹲15次*3哑铃侧平举30s*3弹力绳划船50S*3箭步蹲15次*3站姿后抬腿15次*3哑铃前平举30s*3弹力绳划船40s*3站姿后抬腿15次*3臀桥20次*3哑铃弯举30s*3弹力绳划船30s*3臀桥20次*3开合跳1min*4开合跳1min*4开合跳1min*4开合跳1min*4开合跳1min*4深蹲跳15次*4深蹲跳15次*4深蹲跳15次*4深蹲跳15次*4深蹲跳15次*4burpee15次*4burpee15次*4burpee15次*4burpee15次*4burpee15次*4高抬腿30s*4高抬腿30s*4高抬腿30s*4高抬腿30s*4高抬腿30s*4开合跳1min*4开合跳1min*4开合跳1min*4开合跳1min*4开合跳1min*4平板30s*4平板30s*4平板30s*4平板30s*4平板30s*4sculptcardioAXEsculptbumbumsculptbumbumresttotalbodyspeed1.0lowerfocuscardiototalbody/ABreststretch拉伸优酷拉伸大全优酷拉伸大全优酷拉伸大全优酷拉伸大全优酷拉伸大全优酷拉伸大全优酷拉伸大全长凳臂屈伸10次*3HIIT有氧运动女性5周减脂训练计划（高强度）第三周热身力量跪式俯卧撑10次*3项目DAY1DAY2DAY3DAY4DAY5DAY6DAY7慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟优酷11分钟热身优酷11分钟热身优酷11分钟热身优酷11分钟热身优酷11分钟热身优酷11分钟热身优酷11分钟热身深蹲侧抬腿20次*3哑铃推举30s*3弹力绳划船1min*3深蹲侧抬腿20次*3箭步蹲15次*3哑铃侧平举30s*3弹力绳划船50S*3箭步蹲15次*3站姿后抬腿15次*3哑铃前平举30s*3弹力绳划船40s*3站姿后抬腿15次*3臀桥20次*3哑铃弯举30s*3弹力绳划船30s*3臀桥20次*3开合跳1min*4开合跳1min*4开合跳1min*4开合跳1min*4开合跳1min*4深蹲跳15次*4深蹲跳15次*4深蹲跳15次*4深蹲跳15次*4深蹲跳15次*4burpee15次*4burpee15次*4burpee15次*4burpee15次*4burpee15次*4高抬腿30s*4高抬腿30s*4高抬腿30s*4高抬腿30s*4高抬腿30s*4开合跳1min*4开合跳1min*4开合跳1min*4开合跳1min*4开合跳1min*4平板30s*4平板30s*4平板30s*4平板30s*4平板30s*4bumbumcardioAXEsculptbumbumcardioAXEtummytuckrestcardiototalbodylowerfocustotalbodyAB/speed1.0reststretch拉伸优酷拉伸大全优酷拉伸大全优酷拉伸大全优酷拉伸大全优酷拉伸大全优酷拉伸大全优酷拉伸大全女性5周减脂训练计划（高强度）第四周热身有氧运动力量跪式俯卧撑10次*3长凳臂屈伸10次*3HIIT项目DAY1DAY2DAY3DAY4DAY5DAY6DAY7慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟慢跑5-10分钟优酷11分钟热身优酷11分钟热身优酷11分钟热身优酷11分钟热身优酷11分钟热身优酷11分钟热身优酷11分钟热身深蹲侧抬腿20次*3哑铃推举30s*3弹力绳划船1min*3深蹲侧抬腿20次*3箭步蹲15次*3哑铃侧平举30s*3弹力绳划船50S*3箭步蹲15次*3站姿后抬腿15次*3哑铃前平举30s*3弹力绳划船40s*3站姿后抬腿15次*3臀桥20次*3哑铃弯举30s*3弹力绳划船30s*3臀桥20次*3开合跳1min*4开合跳1min*4开合跳1min*4开合跳1min*4开合跳1min*4深蹲跳15次*4深蹲跳15次*4深蹲跳15次*4深蹲跳15次*4深蹲跳15次*4burpee15次*4burpee15次*4burpee15次*4burpee15次*4burpee15次*4高抬腿30s*4高抬腿30s*4高抬腿30s*4高抬腿30s*4高抬腿30s*4开合跳1min*4开合跳1min*4开合跳1min*4开合跳1min*4开合跳1min*4平板30s*4平板30s*4平板30s*4平板30s*4平板30s*4bumbumcardioAXEsculptcardioAXEbumbumcardioAXEresttotalbodyABintervalstotalbodycardiototalbody/louerfocusreststretch拉伸优酷拉伸大全优酷拉伸大全优酷拉伸大全优酷拉伸大全优酷拉伸大全优酷拉伸大全优酷拉伸大全女性5周减脂训练计划（高强度）第五周热身有氧运动备注：有氧运动是巴西瘦臀操结合T25课表，具体课程请搜索优酷。力量跪式俯卧撑10次*3长凳臂屈伸10次*3HIIT