98_lunge_twist(下半身,中级)静.mp4
hv>Xr=RE 8.6M
jpR]V86G 341_mod_jumping_jacks(有氧运动,初级).mp4
CK4#ZOiaa 5.3M
B%tj-h(a 300_star_toe_touch(柔韧性,初级)静.mp4
1>OU~A" 8.7M
"d~<{(:N^ 296_quadruped_knee_to_elbow(全身,中级)静.mp4
=^*EM<WG) 11.4M
l& sEdEA 293_wall_lateral_pull_downs(上半身,初级)静.mp4
wouk~>Jft 11M
\SwqBw 253_sl_reach_foot(腹肌和核心肌群,高难度)静.mp4
&,Loqr 12.3M
@V1FBw9S!@ 251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4
Ygg(qB1q 12M
+"WNG 249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4
pjV70D8$A 8.8M
>,k2|m 247_sl_balance(腹肌和核心肌群,初级)静.mp4
ngd4PN>{4 7.4M
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xN>\t& c 5.3M
n4XkhY| 242_cat_cow(柔韧性,初级)静.mp4
m432,8 K3r 7.9M
!{(crfXB 241_180_jumps(有氧运动,中级).mp4
jY/(kA]} 5.9M
0v1~#KCm 240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4
yU7XX+cB7 8.1M
.),9a
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~mah.8G
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'aD"v> 237_sl_jump_squats(下半身,高难度).mp4
%'=TYvB 2 7.9M
.v+J@Y a 235_sl_squats(下半身,中级)静.mp4
aWLA6A+C& 9M
nDckT+eJ 233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4
asp\4-?$o 8.8M
@{3_7 231_low_side_plank_leg_lifts(腹肌和核心肌群,高难度)静.mp4
GvA4.s, 8.1M
=*+f2 230_knee_plyo_push_ups(上半身,中级).mp4
D( TfW 5.8M
0lYP!\J3]% 229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4
|rhB@k 7.5M
Tb:'M:dM" 228_high_plank_knee_drops(腹肌和核心肌群,中级)静.mp4
SnvT !ca 8M
#jj(S\WY 227_low_plank_knee_drops(腹肌和核心肌群,中级)静.mp4
I7|a,Q^f 6.7M
sMJa4P>O@ 226_low_plank_crunches(腹肌和核心肌群,高难度)静.mp4
fffWvf 8.4M
9M|#X1r{%{ 225_beetle(腹肌和核心肌群,中级)静.mp4
^n4a
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B"*PBJuOA 224_table_top_crunches(腹肌和核心肌群,初级)静.mp4
ga;t`5+d 6.8M
I7'v;* 223_prone_x(腹肌和核心肌群,中级)静.mp4
KlBT9"6" 9.2M
z?`7g%Z?{ 221_bent_leg_cross_overs(下半身,初级)静.mp4
`\3RFr 8.5M
PT&qys2k 219_fire_hydrant(下半身,初级)静.mp4
@&Yl'&pn-R 8.1M
XIM?$p^ 217_donkey_kicks(下半身,初级)静.mp4
$mf6!p4 7.5M
NP~3!b 216_frog_squats(下半身,中级).mp4
^$oEM0h 8.4M
t0:~BYXu 214_squat_jacks(下半身,中级).mp4
XC/M:2$ 7.8M
[fkt3fS 213_sl_crab_bridge(下半身,中级)静.mp4
,~l4-x., 8.2M
l}g_< 212_crab_bridge(下半身,初级)静.mp4
2#UVpgX? 7M
{ M[iYFg= 211_knee_narrow_to_wide_push_ups(上半身,中级).mp4
B4m34)EOE 6.7M
(0?FZ.9% 210_knee_up_down_push_ups(上半身,中级)静.mp4
S|yDGT1 9.2M
dOgc%(kz 209_knee_side_to_side_push_ups(上半身,中级)静.mp4
pm= s 7.4M
pg<cvok 208_knee_push_up_shoulder_taps(上半身,中级)静.mp4
P{2ED1T\ 9.9M
.0X 5Vy 207_knee_push_up_side_planks(上半身,中级)静.mp4
%5Elj<eHZ 8.3M
d1*0?G TT 206_knee_commander_push_ups(上半身,中级)静.mp4
nAj +HLO 7.6M
5g9K|- 205_knee_stagger_push_ups(上半身,中级)静.mp4
>7W8_6sC< 8.3M
Gh%dVP9B@P 200_arm_circles_backward(上半身,初级)静.mp4
|*]<*qnZt 5.7M
|oR{c%z05 199_arm_circles_forward(上半身,初级)静.mp4
HGj[\kU~ 5.7M
'^2bC 198_hip_openers(下半身,初级)静.mp4
"Vwk&~B% 7M
\C1`F[d_ 197_walking_high_knees(有氧运动,初级).mp4
&&96kg3 6.6M
'0qKb* 196_standing_quadriceps_stretch(柔韧性,初级)静.mp4
akgvV~5 6.3M
H}1XK|K3#H 195_overhead_triceps_stretch(柔韧性,初级)静.mp4
{qH+S/ 4.2M
k)9
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Nlm3RxSn 4.6M
}:b) =fs 193_lying_figure_4_stretch(柔韧性,初级)静.mp4
i^}DIx{ 6.9M
:%zA X 192_wall_pectoral_stretch(柔韧性,初级).mp4
kH62#[J)yM 5.9M
VK}H; 191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4
:+fW#: 6.3M
lOIf4 190_childs_pose(柔韧性,初级)静.mp4
09Z\F^*$F 5.5M
vFgnbWxG 189_cobblers_stretch(柔韧性,初级)静.mp4
6:G::"ew 6.7M
5@i(pVWZ 187_declined_wall_push_ups(上半身,高难度).mp4
>T29kgF2 4.9M
Rd1I$| Y 184_wall_handstand_kick_up(全身,中级).mp4
{8~xFYc: 4.7M
U,~Z 2L 181_wall_climbs(全身,高难度).mp4
[;7$ 'lr%D 7.4M
:&O6Y-/B 180_marching_wall_sit(下半身,中级)静.mp4
@Y&(1Wl 6.3M
\e?w8R.6w^ 178_hip_adduction(下半身,初级)静.mp4
Novn#0a 4.9M
QWwEfL 177_hip_abduction(下半身,初级)静.mp4
^JB5-EtL( 5M
@ c%h fI 175_wall_bridge(下半身,初级).mp4
gBX
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8d>>r69$pa 173_wall_sit(下半身,初级)静.mp4
MrS~u 3.6M
%h=cwT6 172_wall_push_offs(上半身,初级).mp4
;5aAnvgW 5M
X]Ma:1+ 170_inclined_wall_push_ups(上半身,初级)静.mp4
L' x[wM0w; 4.4M
vnv:YQV/ir 169_up_downs(上半身,高难度).mp4
QPz3IK% 6.8M
"nn>I}jK 167_single_leg_pike_push_ups(上半身,高难度)静.mp4
hr GfA 5.8M
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q[,9lK 166_pike_push_ups(上半身,中级)静.mp4
=>)4>WT8A 6.8M
}& e#b]&:* 164_knee_up_downs(上半身,初级)静.mp4
(d=knoo7A
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Lq5Eu$;r 163_triceps_dip(上半身,初级).mp4
PZCOJK 8.3M
t|k-Bh:x 160_kneel_stand(下半身,中级)静.mp4
o~p%ODH 4.8M
6^Ax3#q 159_speed_skaters(有氧运动,中级).mp4
]}N&I_
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)9$>i5l 158_skier_jumps(有氧运动,中级).mp4
sfEy 6.9M
rp,PhS 157_outward_calf_raises(下半身,初级)静.mp4
P&8QKX3
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|(UkI?V 156_inward_calf_raises(下半身,初级)静.mp4
!Xr
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2S_7!|j 155_calf_raises(下半身,初级)静.mp4
VaFv%%w 4.7M
7D)i]68E 154_single_leg_bridge(下半身,初级)静.mp4
c
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Bpl(s
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.s>PDzM$ 4.1M
w!/se;_H+w 151_straight_leg_bicycle_crunches(腹肌和核心肌群,高难度)静.mp4
3Qoa?* 8.2M
*bTR0U 150_inchworm_tuck_jumps(有氧运动,高难度).mp4
vip&
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dIRSgJ` 149_skier_abs(腹肌和核心肌群,高难度).mp4
m<e-XT 7.4M
^-pHhh|g 148_windshield_wipers(腹肌和核心肌群,高难度)静.mp4
P{h$> 6c 4.8M
PLDp=T% 147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4
K6;
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gye'_AR?k 146_v_ups(腹肌和核心肌群,高难度).mp4
\y0uGnmCj 4.5M
Q.])En >i 145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4
*lws7R 6.7M
d^YM@>% 144_russian_twist_hard(腹肌和核心肌群,高难度)静.mp4
c/ABBvd| 7.8M
uMM?s?q 142_reverse_plank(腹肌和核心肌群,中级)静.mp4
" ll
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141_superman_pull(腹肌和核心肌群).mp4
*Z=:?4u 6.6M
v`KYhqTUl 139_russian_twist_easy(腹肌和核心肌群,中级)静.mp4
\>GHc} 5.3M
*u`[2xmuYf 138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4
#[aHKq:?b 5.7M
I^yInrRh5 135_leg_raises(腹肌和核心肌群,中级)静.mp4
;chz};zY 7.2M
k_%"# 134_reverse_crunches(腹肌和核心肌群,中级)静.mp4
p:8&&v~I 4.7M
]W>kbHImz 133_knee_tuck_crunches(腹肌和核心肌群,中级)静.mp4
9 54O=9PQ 7.2M
9Fv VM9 132_scissor_kicks(腹肌和核心肌群,中级)静.mp4
u'Ua ++a\ 6.4M
&KZr`"cT# 131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4
eZ[O:W vk: 5.6M
~xaPq=AH 130_bicycle_crunches(腹肌和核心肌群,中级)静.mp4
1 n<7YO7}
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gls %<A{C 129_inchworms(腹肌和核心肌群,初级)静.mp4
{Kkut?5 6.3M
A5LTgGzaW 128_superman(腹肌和核心肌群,初级)静.mp4
g4
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MZInS:Vj 127_crunches(腹肌和核心肌群,初级)静.mp4
f)/5%W7n} 10.4M
Yr9!</;T 126_sit_ups(腹肌和核心肌群,初级)静.mp4
NU?05sF 6.8M
Rr/sxR|0_ 124_mountain_climbers(有氧运动,初级)静.mp4
Fj~,> 4.8M
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&>&UqWL 4.8M
)"Vd8*e 121_squat_stars(有氧运动,高难度).mp4
,Rh6(I 5.4M
1'
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mUW4d3tE 6.3M
tE]0
#B)D< 119_squatting_quick_feet(有氧运动,中级).mp4
BYBf`F)4 5.8M
Q(J6;s#b 118_lateral_jumps(有氧运动,中级).mp4
[ym
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b _#r_` 117_clap_jacks(有氧运动,初级).mp4
#.kDin~! 3.8M
M@b:~mI[sw 116_star_jacks(有氧运动,中级).mp4
J$X{4 4.5M
r#CQCq 115_quick_feet(有氧运动,初级).mp4
pa@@S$( 4.4M
Pa-p9]gq 113_crossing_punches(有氧运动,初级)静.mp4
D[ -Gzqh 3.4M
7P$>T 112_punches(有氧运动,初级)静.mp4
AvS<b3EoN 7M
-'iV-]< 111_jog_in_place(有氧运动,初级)静.mp4
N-O"y3W} 3.9M
ev_4!+ko 109_rockstars(有氧运动,初级).mp4
/T_@rm 5.2M
g~i%*u,Y< 108_wide_high_knees(有氧运动,初级).mp4
.+ w#n< 5.2M
|6d0,muN 106_high_knees(有氧运动,初级).mp4
A/zZ%h 5.9M
<.yL&$9 105_jumping_jacks(有氧运动,初级).mp4
yRt>7'@X 5.2M
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D[5Qd)PIL 5.3M
wgb
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d?uN6JH9 5.9M
:t36]NM 100_single_leg_deadlift(下半身,中级)静.mp4
*Fe 5M
Ur/+nL{ 099_touchdown_lunges(下半身,中级)静.mp4
3+j!{tJ
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a$r<%a6 097_pivot_lunges(下半身,中级)静.mp4
Z+*t=?L,,G 4.7M
GYq.!d@O 096_side_lunges(下半身,中级)静.mp4
L93&.d@m9 8.2M
muc>4!Q 095_curtsy_lunges(下半身,中级)静.mp4
d/fg 4.6M
\q0wY7w 094_pendulum_lunges(下半身,中级)静.mp4
?'dsiA[ 9.1M
im6Rx=}E{ 093_lunge_to_front_kick(下半身,中级)静.mp4
@FBlF$
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3{wmKo|_X 092_lunge_to_high_knee(下半身,中级)静.mp4
pW>?%ft. 4.5M
cR0O
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};z[x2l^ 8M
&u@<0 1= 090_walking_lunges(下半身,初级).mp4
B?cn5 5.8M
6!e I=h2P 089_forward_lunges(下半身,初级)静.mp4
"?<$>\@;
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!X5~!b^* 088_flat_out_burpee_tuck_jumps(全身,高难度).mp4
X{j`H\'L 7.6M
M+akD 087_narrow_6_count_burpees(全身,高难度).mp4
l^B PTg)X@ 4.4M
YF]W<ZpY 086_6_count_burpees(全身,高难度).mp4
#BK3CD(& 6.6M
9 ^G.]W] 085_ultimate_burpees(全身,高难度)静.mp4
iIe\m V 8.3M
=68CR[H 084_one_legged_6_count_burpees(全身,高难度)静.mp4
E9]/sFA-] 7M
bh9!OqK9K 082_one_legged_4_count_burpees(全身,中级).mp4
Z?7XuELKV 5.3M
yJj$ir i 081_flat_out_burpees(全身,中级).mp4
[-*1M4D9 6.8M
y$f{P:!"{3 079_4_count_burpees(全身,初级).mp4
xMdbS4 &! 6.9M
Y2)2
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M+mO4q6 5.3M
zuq7 x
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HFr#Ql>g 7.4M
=Qa*-* 072_side_star_plank(腹肌和核心肌群,中级)静.mp4
Oc|`<^m 6.1M
nbVlP 071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4
jI-\~ 6.6M
]Ywj@-*q 069_low_plank_twists(腹肌和核心肌群,中级)静.mp4
Xlw8>.\ 7.2M
6WN1DW 068_low_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4
>8pmClVvmR 4.6M
5L'b
F2SI 067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4
: " ([i" 6.6M
VeJ
M=s.y7 066_low_plank_arm_reaches(腹肌和核心肌群,中级)静.mp4
%(c5T)B9 5.9M
@bc=O1vX~; 064_mod_low_side_plank(腹肌和核心肌群,初级)静.mp4
C1/<t)^ 7.4M
\5]${vs&s 063_low_side_plank(腹肌和核心肌群,初级)静.mp4
MS Ml 6.7M
)<.BN
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~s
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W'
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C
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TTJFF\$? 059_high_plank_jumping_jacks(腹肌和核心肌群,高难度).mp4
m_
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x"n!nT%Z 058_high_plank_double_knee(腹肌和核心肌群,高难度)静.mp4
[_jd 4.7M
8f^QO: 055_high_plank_jumps(腹肌和核心肌群,中级).mp4
&I&:
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IsaL+elq| 054_high_plank_jacks(腹肌和核心肌群,中级).mp4
5eZ8$-&([ 7.2M
=`
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k,~I>qg 7.9M
@Gh?|d7bD 051_high_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4
"|2|Vju% 6.3M
wTpjM@F?J| 049_high_side_plank(腹肌和核心肌群,中级)静.mp4
RjII(4Et 6.5M
j2UiZLuV 048_mod_high_side_plank(腹肌和核心肌群,初级)静.mp4
^x! N] 6.5M
5pOb;ry")` 047_high_plank_leg_lifts(腹肌和核心肌群,初级)静.mp4
vS! TnmF 6.1M
:V(+]< 046_high_plank(腹肌和核心肌群,初级)静.mp4
rQ^X3J*` 6.3M
+YL9gNN>P 045_pistol_squats(下半身,高难度)静.mp4
ZQZBap" 3.6M
A,tmy',d" 044_180_jump_squats(下半身,高难度).mp4
D[m+=- 7.5M
P,$|.pd' 042_butt_kicker_jump_squats(下半身,高难度).mp4
~f.fg@v`+v 7.2M
/EN3>25"# 040_forward_jump_squats(下半身,中级).mp4
*1}UK9X; 5.4M
h:[8$] 039_squat_to_high_knee_jumps(下半身,中级).mp4
v4?qI >/ 8M
y+ZRh?2 038_squat_side_kick(下半身,中级)静.mp4
<Ae1YHUY 4.7M
:YZqrcr} 036_prisoner_squats(下半身,中级)静.mp4
n/
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?r~|B/] 035_overhead_squats(下半身,中级)静.mp4
duCso M/ 5.5M
}b//oe7 034_plie_jump_squats(下半身,中级).mp4
Cr!}qZq 5.2M
#~&SkIhBE 032_jump_squats(下半身,中级).mp4
'7+e!>" 6.6M
xq?9w$ 031_squat_to_high_knee(下半身,初级)静.mp4
_I("k:E7 8.9M
Mr5E\~K>s 030_pulsing_squats(下半身,初级)静.mp4
@~4Q\^;NX 5.2M
`}b#O}z)^ 029_plie_squats(下半身,初级)静.mp4
m&GxLT6 7.5M
)1
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Dr;-2$Kt/& 6M
U"1z"PcV 027_squats(下半身,初级)静.mp4
C^}2::Qu 7.4M
0i76(2 024_typewriter_push_ups(上半身,高难度)静.mp4
7J
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