98_lunge_twist(下半身,中级)静.mp4
%]0?vw:;j 8.6M
TB.>?*<n] 341_mod_jumping_jacks(有氧运动,初级).mp4
'/03m\7 5.3M
snfFRc(RE 300_star_toe_touch(柔韧性,初级)静.mp4
D^m2iW; 8.7M
hI*v)c 296_quadruped_knee_to_elbow(全身,中级)静.mp4
h0k?(O 11.4M
|,oLZCNa 293_wall_lateral_pull_downs(上半身,初级)静.mp4
E' `; 11M
6=$<
R4B 253_sl_reach_foot(腹肌和核心肌群,高难度)静.mp4
V-go?b` 12.3M
j|Vl\Z&o) 251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4
Xy
K, 12M
e
CN: 249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4
6
12,J 8.8M
F$
G)vskd 247_sl_balance(腹肌和核心肌群,初级)静.mp4
2 G*uv+= 7.4M
SDE+"MjBY 243_dynamic_calf_stretch(柔韧性,初级)静.mp4
hR7uAk_? 5.3M
&}P#<"Fo8Q 242_cat_cow(柔韧性,初级)静.mp4
.|go$}Fk 7.9M
p~8 O6h@J 241_180_jumps(有氧运动,中级).mp4
Zv9JkY=+@ 5.9M
8+gp"!E 240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4
^VMCs/g6 8.1M
j][&o-Ev 239_side_lunge_touchdown(下半身,中级)静.mp4
\yw5`5g 8.1M
>I~Q[ 237_sl_jump_squats(下半身,高难度).mp4
=Jw*T[ E 7.9M
gAztdAsLM 235_sl_squats(下半身,中级)静.mp4
sPW:[ 9M
hLZfArq} 233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4
+8?18@obp 8.8M
`~=z0I 231_low_side_plank_leg_lifts(腹肌和核心肌群,高难度)静.mp4
N]/cBGy 8.1M
Km=
Y^x0 230_knee_plyo_push_ups(上半身,中级).mp4
K*DH_\SPK 5.8M
[efU)O& 229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4
6AY(/N8V 7.5M
L7(FDv,? 228_high_plank_knee_drops(腹肌和核心肌群,中级)静.mp4
xsRkO9x 8M
`!I/6d?A 227_low_plank_knee_drops(腹肌和核心肌群,中级)静.mp4
)=K8mt0qob 6.7M
7"aN7Q+EbI 226_low_plank_crunches(腹肌和核心肌群,高难度)静.mp4
LB]3-FsU+ 8.4M
K O\HH 225_beetle(腹肌和核心肌群,中级)静.mp4
J>T98y/)) 6.1M
%SIll 224_table_top_crunches(腹肌和核心肌群,初级)静.mp4
?K2EK'-q 6.8M
#V/{DPz 223_prone_x(腹肌和核心肌群,中级)静.mp4
52o^] 9.2M
r`Fs"n#^-4 221_bent_leg_cross_overs(下半身,初级)静.mp4
9<3}zwJ 8.5M
>S }X)4 219_fire_hydrant(下半身,初级)静.mp4
}qp)VF 8.1M
C&qo$C 217_donkey_kicks(下半身,初级)静.mp4
1U/9=b 7.5M
&W<9#RPK' 216_frog_squats(下半身,中级).mp4
rWNe&gFM 8.4M
v07A3oj 214_squat_jacks(下半身,中级).mp4
%2I>-0]B 7.8M
MLTS
<pW/ 213_sl_crab_bridge(下半身,中级)静.mp4
tF/Ni*\^rV 8.2M
ydO G8EI 212_crab_bridge(下半身,初级)静.mp4
](s5;ta 7M
.K4)#oC 211_knee_narrow_to_wide_push_ups(上半身,中级).mp4
!'#
D~ 6.7M
"dt}k$Gr 210_knee_up_down_push_ups(上半身,中级)静.mp4
nPI$<yW7F 9.2M
S`
U, 209_knee_side_to_side_push_ups(上半身,中级)静.mp4
{#?|&n< 7.4M
19O 208_knee_push_up_shoulder_taps(上半身,中级)静.mp4
a)r["*bTx 9.9M
)XSHKPTQ1 207_knee_push_up_side_planks(上半身,中级)静.mp4
T&6>Eb0{ 8.3M
T'lycc4~a 206_knee_commander_push_ups(上半身,中级)静.mp4
L |#0CRiN 7.6M
zq$L[X 205_knee_stagger_push_ups(上半身,中级)静.mp4
DS%]7,g] 8.3M
x5\D u6
3 200_arm_circles_backward(上半身,初级)静.mp4
1I'Q{X&B 5.7M
OYWHiXE6] 199_arm_circles_forward(上半身,初级)静.mp4
Y[PC<-fyf 5.7M
2<8l&2}7] 198_hip_openers(下半身,初级)静.mp4
^.@%n1I"5y 7M
MRo_An+ 197_walking_high_knees(有氧运动,初级).mp4
5K?/-0yG 6.6M
o58c!44 196_standing_quadriceps_stretch(柔韧性,初级)静.mp4
"S'Yn- 6.3M
v8C( $<3% 195_overhead_triceps_stretch(柔韧性,初级)静.mp4
g&w~eWpk 4.2M
G~&8/ s 194_shoulder_cross_stretch(柔韧性,初级)静.mp4
oKz!Xu%Hl 4.6M
K^"l.V#J 193_lying_figure_4_stretch(柔韧性,初级)静.mp4
(
6zu*H) 6.9M
j7w9H/XF} 192_wall_pectoral_stretch(柔韧性,初级).mp4
n;=FD;}j+ 5.9M
B<.\^fuS 191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4
!9r%d8!z 6.3M
-:r<sv$ 190_childs_pose(柔韧性,初级)静.mp4
& uwOyb
5.5M
VR"le&'z" 189_cobblers_stretch(柔韧性,初级)静.mp4
5Zhl@v,L% 6.7M
c}S<<LR 187_declined_wall_push_ups(上半身,高难度).mp4
9:xs)t- _ 4.9M
,{(XT7hr 184_wall_handstand_kick_up(全身,中级).mp4
{*8G<& 4.7M
WB'1_a 181_wall_climbs(全身,高难度).mp4
m0.g}N-w 7.4M
r~QE}00@^ 180_marching_wall_sit(下半身,中级)静.mp4
HWFTI /] 6.3M
F" M/gy 178_hip_adduction(下半身,初级)静.mp4
kQ&Q_FSO 4.9M
-Mrt%1g 177_hip_abduction(下半身,初级)静.mp4
c]U+6JH 5M
znWB.H 175_wall_bridge(下半身,初级).mp4
TT3GGHR 6.1M
4IY|< 173_wall_sit(下半身,初级)静.mp4
u~FVI 3.6M
gWj r|m< 172_wall_push_offs(上半身,初级).mp4
Br<lP#u=G 5M
P =Q+VIP& 170_inclined_wall_push_ups(上半身,初级)静.mp4
^gyI-S(; 4.4M
BaP'y8dVN 169_up_downs(上半身,高难度).mp4
!^NZp%Yd 6.8M
oXk6,b" 167_single_leg_pike_push_ups(上半身,高难度)静.mp4
jvR
(e" 5.8M
as/PM" 166_pike_push_ups(上半身,中级)静.mp4
'ks .TS& 6.8M
`?l
/HUw 164_knee_up_downs(上半身,初级)静.mp4
yXEI%2~) 7.6M
{/5aF_0D. 163_triceps_dip(上半身,初级).mp4
ra^%__N} 8.3M
16@<G 160_kneel_stand(下半身,中级)静.mp4
6pC1C. 4.8M
()t~XQ 159_speed_skaters(有氧运动,中级).mp4
dOaCdnd~ 3.9M
eYkg4 O' 158_skier_jumps(有氧运动,中级).mp4
Pq{p\Qkj 6.9M
Us#/#-hJ 157_outward_calf_raises(下半身,初级)静.mp4
>hG*=4oh 5M
87S,6 Y 156_inward_calf_raises(下半身,初级)静.mp4
s]A8C^;c 4.9M
!RwhVaSh 155_calf_raises(下半身,初级)静.mp4
2g_mQT 4.7M
tV pXA'"!x 154_single_leg_bridge(下半身,初级)静.mp4
X+u1p? 5.3M
726UO#* 153_bridge(腹肌和核心肌群,初级)静.mp4
NZ8X@|N 4.1M
L"S2+F)n 151_straight_leg_bicycle_crunches(腹肌和核心肌群,高难度)静.mp4
>PQ?|Uk 8.2M
p0CPeH 150_inchworm_tuck_jumps(有氧运动,高难度).mp4
'+iLW~ 6.2M
(IjM 149_skier_abs(腹肌和核心肌群,高难度).mp4
0/!0W%f[} 7.4M
69:-c@L0 148_windshield_wipers(腹肌和核心肌群,高难度)静.mp4
X6w+L?A 4.8M
suWO:]FR 147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4
-j rA
k 7.3M
:#n>Q1}x 146_v_ups(腹肌和核心肌群,高难度).mp4
Tw*p^rU 4.5M
tGXH)=K 145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4
\WdSj 6.7M
x\:KfYr4Y; 144_russian_twist_hard(腹肌和核心肌群,高难度)静.mp4
#
&5. 7.8M
"s zJ[
_B 142_reverse_plank(腹肌和核心肌群,中级)静.mp4
*h).V&::O 4.2M
cZoj|=3a 141_superman_pull(腹肌和核心肌群).mp4
*M#L)c;6 6.6M
z"7X.*] 139_russian_twist_easy(腹肌和核心肌群,中级)静.mp4
&IRM<A!8 5.3M
8gt*`]I 138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4
L>7@!/9L 5.7M
}1Mf0S 135_leg_raises(腹肌和核心肌群,中级)静.mp4
fiU#\%uJg 7.2M
fTK84v"7_ 134_reverse_crunches(腹肌和核心肌群,中级)静.mp4
8*B+@` 4.7M
|tLD^`bt 133_knee_tuck_crunches(腹肌和核心肌群,中级)静.mp4
P&:[pPG 7.2M
=^
{MyR7 132_scissor_kicks(腹肌和核心肌群,中级)静.mp4
EDnZ/)6Gg 6.4M
DC BN89# 131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4
'q}f3u > 5.6M
@;hdZLG]`& 130_bicycle_crunches(腹肌和核心肌群,中级)静.mp4
rHOhi|+ 5.9M
`e3$jy@ 129_inchworms(腹肌和核心肌群,初级)静.mp4
^Ojg}'.Ygv 6.3M
#D{Eq8dp 128_superman(腹肌和核心肌群,初级)静.mp4
9Nv?j=*$ 4.7M
v7
#|% 127_crunches(腹肌和核心肌群,初级)静.mp4
v&]yzl 10.4M
~>0H
k}Hv 126_sit_ups(腹肌和核心肌群,初级)静.mp4
JqYa~6 C 6.8M
4qsxlN>4O 124_mountain_climbers(有氧运动,初级)静.mp4
9O Y ao 4.8M
mtE+}b@(!& 122_tuck_jumps(有氧运动,高难度).mp4
WMW
Mb3 4.8M
_]D
6m2R 121_squat_stars(有氧运动,高难度).mp4
!
jDopE0L 5.4M
-rgdKA@)( 120_lateral_jump_touchdown(有氧运动,高难度).mp4
n6Z!~W8 6.3M
)4:]gx#cr 119_squatting_quick_feet(有氧运动,中级).mp4
JxLfDr,dy 5.8M
I=P<RG7j) 118_lateral_jumps(有氧运动,中级).mp4
&u6n5-!v 3.5M
nf&5oE^ 117_clap_jacks(有氧运动,初级).mp4
k:@N6K/$P^ 3.8M
r[GH#vF;7 116_star_jacks(有氧运动,中级).mp4
Y"s8j=1m 4.5M
Pq(LW( 115_quick_feet(有氧运动,初级).mp4
7d|1T' 4.4M
$bZ-b1{c C 113_crossing_punches(有氧运动,初级)静.mp4
"f~OC<GdYs 3.4M
[>3dhj[; 112_punches(有氧运动,初级)静.mp4
vW? /: 7M
e0Gs|c+6 111_jog_in_place(有氧运动,初级)静.mp4
:!?Fq/! 3.9M
GY0OVAW6'c 109_rockstars(有氧运动,初级).mp4
s&$e}yxVO 5.2M
5gC>j( 108_wide_high_knees(有氧运动,初级).mp4
'<1Cta` 5.2M
YH^@8
106_high_knees(有氧运动,初级).mp4
EQ :>]O 5.9M
Pv\8 \,B9 105_jumping_jacks(有氧运动,初级).mp4
R>;&4Sjr 5.2M
+bJ~S:[ 104_jump_lunges(下半身,高难度).mp4
#,XZ @u+ 5.3M
_RZ"WA^[ 103_lunge_high_knee_jumps(下半身,高难度).mp4
a+a6P5kJ 5.9M
Iij$ce`nx 100_single_leg_deadlift(下半身,中级)静.mp4
O2="'w'kR 5M
+|5 O b 099_touchdown_lunges(下半身,中级)静.mp4
[*0M$4
7.9M
8HIX$OX>2 097_pivot_lunges(下半身,中级)静.mp4
$}z/BV1I 4.7M
EdSUBoWF} 096_side_lunges(下半身,中级)静.mp4
p
Tz]8[
^ 8.2M
fy|I3 095_curtsy_lunges(下半身,中级)静.mp4
@>J(1{m=Gy 4.6M
=#<bB)59 094_pendulum_lunges(下半身,中级)静.mp4
U^U
hZ! 9.1M
ZBN,%P!P0 093_lunge_to_front_kick(下半身,中级)静.mp4
+Kg }R5+ 9M
}Ujgd2(U 092_lunge_to_high_knee(下半身,中级)静.mp4
T-/3
A%v 4.5M
FCKyKn 091_backward_lunges(下半身,初级)静.mp4
~3f|-%Z 8M
h/8p2Mrqi 090_walking_lunges(下半身,初级).mp4
VhAJ1[k4! 5.8M
e-\/1N84 089_forward_lunges(下半身,初级)静.mp4
A^LS^!Jz 8.5M
Sl<1Rme=w 088_flat_out_burpee_tuck_jumps(全身,高难度).mp4
u
e'dI 7.6M
3#>%_
@< 087_narrow_6_count_burpees(全身,高难度).mp4
Qc PU{#6 4.4M
y
c 8h}` 086_6_count_burpees(全身,高难度).mp4
Tm7LaM 6.6M
+*Uv+oC| 085_ultimate_burpees(全身,高难度)静.mp4
KU+\fwYpnk 8.3M
7-~)/7L 084_one_legged_6_count_burpees(全身,高难度)静.mp4
*">CEQ[MT 7M
EV w {G< 082_one_legged_4_count_burpees(全身,中级).mp4
|GsMLY:0 5.3M
WXDo`_
{R 081_flat_out_burpees(全身,中级).mp4
`Lavjmfr2V 6.8M
U0{)goN. 079_4_count_burpees(全身,初级).mp4
#5'@at'1 6.9M
hdSP#Y'- 075_low_plank_double_knee(腹肌和核心肌群,高难度)静.mp4
]+B.=mO_ 5.3M
n4}e!
074_low_side_plank_twists(腹肌和核心肌群,高难度)静.mp4
I|<]>D -8 7.4M
/;1O9HJa 072_side_star_plank(腹肌和核心肌群,中级)静.mp4
*rHz/& , 6.1M
o
ayu*a. 071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4
8c_X`0jy 6.6M
c14d0x{ 069_low_plank_twists(腹肌和核心肌群,中级)静.mp4
1\Pjz
Lj 7.2M
*,*O.#<6 068_low_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4
PB5h5eX 4.6M
"bWx< 067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4
NJ-Ji> w 6.6M
iSW<7pNq0 066_low_plank_arm_reaches(腹肌和核心肌群,中级)静.mp4
M V!d*\ 5.9M
g;nLR<] 064_mod_low_side_plank(腹肌和核心肌群,初级)静.mp4
-o{ x
;:
4 7.4M
p4UEhT 063_low_side_plank(腹肌和核心肌群,初级)静.mp4
Q4a7g$^ 6.7M
bqp^\yu-E 061_low_plank(腹肌和核心肌群,初级)静.mp4
_2{_W9k 6.4M
/ #rH18 060_high_plank_limb_raises(腹肌和核心肌群,高难度)静.mp4
op9vz[o#4 7.8M
.QwB7+
V4 059_high_plank_jumping_jacks(腹肌和核心肌群,高难度).mp4
Wi>m}^}9 8.9M
%N`_g' r! 058_high_plank_double_knee(腹肌和核心肌群,高难度)静.mp4
:l1-s] 4.7M
dC-~=}HR^ 055_high_plank_jumps(腹肌和核心肌群,中级).mp4
lcjOBu 4.6M
1@h8.ym<" 054_high_plank_jacks(腹肌和核心肌群,中级).mp4
J:&.[ 7.2M
HuU$x;~ 052_high_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4
3(,m(+J[S 7.9M
}HmkTk 051_high_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4
'd&d"E[ 6.3M
vD?D]8.F~Q 049_high_side_plank(腹肌和核心肌群,中级)静.mp4
$e--"@[Y 6.5M
bGK
*1FlH 048_mod_high_side_plank(腹肌和核心肌群,初级)静.mp4
#)twk`!^ 6.5M
ABkDOG2br 047_high_plank_leg_lifts(腹肌和核心肌群,初级)静.mp4
x|dP-E41\ 6.1M
:D-D+x 046_high_plank(腹肌和核心肌群,初级)静.mp4
bDJ!Fc/ 6.3M
bM:4i1Z 045_pistol_squats(下半身,高难度)静.mp4
H>;,r, 3.6M
7Hgn/b[?b 044_180_jump_squats(下半身,高难度).mp4
KF1iYo>p 7.5M
cg17e 042_butt_kicker_jump_squats(下半身,高难度).mp4
H.'9]* 7.2M
C7* YZe 040_forward_jump_squats(下半身,中级).mp4
^"54Q^SH 5.4M
U1E@pDH 039_squat_to_high_knee_jumps(下半身,中级).mp4
Haekr*1% 8M
~_ZK93o( 038_squat_side_kick(下半身,中级)静.mp4
\ERxr
4.7M
C/qKa[mg 036_prisoner_squats(下半身,中级)静.mp4
@fp@1n 5M
v~T)g"_| 035_overhead_squats(下半身,中级)静.mp4
8#Z)qQWi_t 5.5M
@SiV3k 034_plie_jump_squats(下半身,中级).mp4
GA[D@Wy 5.2M
b$fmU"%&| 032_jump_squats(下半身,中级).mp4
^L)3O|6c 6.6M
ort*Ux)
031_squat_to_high_knee(下半身,初级)静.mp4
CsycR @[ 8.9M
X';qcn_^ 030_pulsing_squats(下半身,初级)静.mp4
8Q<Nl=g>' 5.2M
X1a~l|$h 029_plie_squats(下半身,初级)静.mp4
CrL9|78 7.5M
&y=OZ
!M 028_narrow_squats(下半身,初级)静.mp4
n_RZ:<Gr 6M
N0kCdJv 027_squats(下半身,初级)静.mp4
vN],9q 7.4M
rg
k1.0U0 024_typewriter_push_ups(上半身,高难度)静.mp4
d v[.u{#tP 5.6M
RH _b 023_limb_raise_push_ups(上半身,高难度)静.mp4
)xa
)$u 5M
Z$KyK.FUU 022_push_up_jacks(上半身,高难度).mp4
%N
~c9B 7.9M
5CN=a2& 021_single_leg_push_ups(上半身,高难度)静.mp4
f
x(8 o+
5.1M
_BJ:GDz> 020_plyo_push_ups(上半身,高难度).mp4
*<:X3|3E 4.8M
y'odn ; 019_narrow_to_wide_push_ups(上半身,高难度).mp4
__QnzEF 4.6M
0[%{YmI{W 018_alligator_push_ups(上半身,高难度)静.mp4
Cy6!?Mik 8.6M
yx-"&K=` 014_up_down_push_ups(上半身,中级).mp4
H%
U 10.4M
ArAe=m!u 012_side_to_side_push_ups(上半身,中级)静.mp4
JvW7h(u7g 8.2M
NcF>}f,}\ 011_push_up_shoulder_taps(上半身,中级)静.mp4
:'C?uk ? 9.7M
L%5y@b{AR 010_push_up_side_planks(上半身,中级)静.mp4
U!o 9.4M
x,10o 009_commander_push_ups(上半身,中级)静.mp4
mIYKzu_k= 7.6M
zx=eqN@!
@ 007_stagger_push_ups(上半身,中级)静.mp4
F) Q[ cai 6.2M
=CD6x=
l6 006_wide_push_ups(上半身,初级)静.mp4
zc;kNkV#1Y 8.8M
KO#kIM- 005_narrow_push_ups(上半身,初级)静.mp4
i*mU<:t 9.3M
m]MR\E5]By 004_push_ups(上半身,初级)静.mp4
e4Y+u8gT 7M
R--s
u:
003_wide_knee_push_ups(上半身,初级)静.mp4
5~DKx7P!Z 5M
9(S=0< 002_narrow_knee_push_ups(上半身,初级)静.mp4
8gE p5 5.5M
)z74,n7- 001_knee_push_ups(上半身,初级)静.mp4
U9b[t 5.7M
kjV>\e H.{F
w j4 https://pan.baidu.com/s/1sgjWQhMfcgC6SCl1uA_kYw#list/ Oi: Hs