LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical

[Bee] Live Well Strength Endurance (Legs/Hips) for Golden Agers 黄金岁月锻炼

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This is a strength endurance workout for an unconditioned person in the 70s who wants to live well. It is never too late to start. This set of strength exercises targets at specific muscle groups, particularly the legs and hips.

Warm-Up Blocks

[Bee] Warm-Up Exercises 热身运动
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This set of warm-up consists of 6 simple exercises. Do each exercise consecutively. You can dot it slowly, at your own pace.
这系列的热身运动是非常重要的一部份。这帮助我们准备进行我们将要做的力量耐力运动。

LLT LAR
[Bee] Rub and Scrub Knees 擦呀擦膝盖
Set Reps
1 10
[Bee] Body Clapping 拍一拍
Stimulating body clapping. 把全身拍一拍，从上半身到脚。
Set Reps
1 10
LAR ULT
[Bee] Ankle Rotation 脚踝旋转
Set Reps
1 10
LLT LAR
[Bee] Hips Big Circles 骨盆大旋转
慢慢，很轻松地把骨盆发动一下，准备做一做运动。
Set Reps
1 10
LLT LAR
[Bee] Single Leg Hip Rotations 骨盆-单脚回转
Set Reps
1 10
LAR ULT
[Bee] Big arms rotations 手臂旋转，放松肩膀
Set Reps
1 10

Workout Blocks

[Bee] Strength Endurance Superset Part 1 力量耐力运动【第一段】
Superset x 1

ULT
[Bee] Sit to Stand 坐坐站站
reps 10
Rest
Set Reps Rest
1 10 (h:m:s)

Gently touch the chair and get up. The idea is not about fully sitting on the chair. It can be progressed to 12-16 reps as you get more comfortable with the movement.

LMT
[Bee] Transverse Lunge with Bottle Press 向横弓步，推推小哑铃
reps 10
Rest
Set Reps Rest
1 10 (h:m:s)

[Bee] Strength Endurance Superset Part 2 力量耐力运动【第2段】
Superset x 1

ULT
[Bee] Reverse Lunge 后弓步
reps 10
Rest
Set Reps Rest
1 10 (h:m:s)
LMT
[Bee] Squat with Side Trunk Rotation with Waterbottle DB 深蹲哑铃转身
reps 10
Rest
Set Reps Rest
1 10 (h:m:s)

Cool Down Blocks

[Bee] Cool Down 缓和运动
Horizontal Loading

GAR
[Bee] Deep Breathing 放松深呼吸
Set Time
1 10 h:m:s
LLT LAR
[Bee] Legs Stretch 腿脚伸展
Set Reps
1 10
LLT LAR
[Bee] Shoulder Stretch 肩膀伸展
Set Reps
1 10