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课程 5 · 年级 10+
Home workout without equipment: 20 minutes
📖 课程
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🎯 测验——选择翻译
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✅ 本课已完成
No studio or barbell needed — your body is the equipment. Circuit training: 4 exercises × 40 s work / 20 s rest, 3 rounds: 1) squats, 2) push-ups (wall/knees — it all counts), 3) plank, 4) lunges. One minute between rounds. Technique beats speed: straight back, knees behind toes, breathe. Too easy? Slow the "down" phase to 3 seconds: time under load trains the muscle, not momentum.
- ●Sofa and chair suffice: incline push-ups, bridge, chair dips
- ●The phone timer = a free interval coach
- ●Video workouts: “Pamela Reif” — Germany’s No. 1 YouTube trainer
🏠 The "Sport" subject has a lesson on the Sportverein for ~€10–30/month — cheap, but the 20-minute home circuit beats it in regularity. Ideal is both.