關於 30 min full body pilates ，我們在網路上蒐集到這些相關的討論、資訊與評價

In this 35 minute full body body weight home workout you don't need any equipment, just show up with a mat, and Ill guide you through this 35 minute full body toning workout heres going to be 10 exercises, its cardio and strength training combined together you will definitely get a good sweat.

Here are the exercises we are going to do.
1: Jumping Jack X 50 Reps
2: Squat Twist Elbow to Knee X 50 Reps
3: Reverse Lunge X 40 Reps
4: Side Lunge (20 Each Side) X 40 Reps
5: Fire Hydrant (20 Each Side) X 40 Reps
6: Tricep Elbow Tap X 30 Reps
7: Modify Side Plank With Torso Twist X 20 Reps
8: Arm & Leg Extend To Crunch X 20 Reps
9: Planking Feet Tap Side X 20 Reps
10: Advanced Superman X 10 Reps

HAVE A GOOD WORKOUT!

Saria Chen is a fitness and lifestyle channel, focused on toning your body with quick, easy and fun pilates inspired bootcamp style 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.

這個35分鐘的徒手訓練總共會有10個動作。在這10個動作中會完整的運動到你全身的肌肉。
你不需要任何器材只需要一張墊子。
以下是這影片中的10個動作
1: 開合跳50下
2: 深蹲手肘碰膝蓋50下
3: 後弓步蹲40下
4: 側面下蹲40下（一邊20下）
5: 消防栓式40下（一邊20下）
6: 三頭肌手肘點地30下
7: 簡易側邊棒式加上側腹肌捲腹20下
8: 手臂跟腿往外延伸在捲腹20下
9: 肘撐平板式加上腳輪流往外側點20下
10: 花式超人式10下

祝大家運動愉快！

This at home workout routine is low impact and pilates inspired circuits training.
We started with abdominal exercises by using gliders and moving on to our legs then finished with a body weight movements target back and arm muscles.
Every moves should be slow four counts in four counts out and cooperate your breathing.
Have a good workout!

這次運動是低衝擊居家30分鐘的運動。每個動作都是從皮拉提斯發展出來的動作。
我們會先從核心開始做搭配運動滑盤，接下來換訓練下半身臀部跟腿部，最後在做花市的超人式練到我們的背跟手還有胸。每個動作記得不要做快，跟著我影片裡得的速度一起，也記得搭配呼吸。
希望大家會喜歡這次的運動。