98_lunge_twist(下半身,中级)静.mp4
jyB^a;- 8.6M
o+Cd\D69S 341_mod_jumping_jacks(有氧运动,初级).mp4
(#,0\ea{x 5.3M
T6_LiB@ 300_star_toe_touch(柔韧性,初级)静.mp4
)vWI{Q]r 8.7M
,xmL[Yk, 296_quadruped_knee_to_elbow(全身,中级)静.mp4
~Y;_vU 11.4M
t$+[(}@+ 293_wall_lateral_pull_downs(上半身,初级)静.mp4
>wx
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fP 4 253_sl_reach_foot(腹肌和核心肌群,高难度)静.mp4
2smQD8t 12.3M
P(h[QAM 251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4
^}Vx5[ 12M
K`%{(^}. 249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4
$7\Al$W\ 8.8M
&IYSoA"Nz 247_sl_balance(腹肌和核心肌群,初级)静.mp4
5}-e9U 7.4M
KlOL5"3 243_dynamic_calf_stretch(柔韧性,初级)静.mp4
wX?<o 5.3M
sUl/9VKl 242_cat_cow(柔韧性,初级)静.mp4
~t0\Q; @($ 7.9M
e:2e5gz 241_180_jumps(有氧运动,中级).mp4
]H[%PQ r`Z 5.9M
JSKAlw 240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4
;F3#AO4( 8.1M
.] gY{_|x 239_side_lunge_touchdown(下半身,中级)静.mp4
Km/#\$|} 8.1M
Zq[aC0%+ 237_sl_jump_squats(下半身,高难度).mp4
Q--Hf$D]H 7.9M
oY;=$8y<q 235_sl_squats(下半身,中级)静.mp4
2$S^3$k' 9M
fT$Fv 233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4
#ArMX3^+w7 8.8M
%N.qu_,IZ 231_low_side_plank_leg_lifts(腹肌和核心肌群,高难度)静.mp4
o]gS=iLp 8.1M
UB5X2uBv 230_knee_plyo_push_ups(上半身,中级).mp4
U_\3preF 5.8M
'UW]~ 229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4
@xu/&pbI 7.5M
*.g@6IkAQ 228_high_plank_knee_drops(腹肌和核心肌群,中级)静.mp4
1UyQ``v/ 8M
0J
\hku\ 227_low_plank_knee_drops(腹肌和核心肌群,中级)静.mp4
-`d9dJ dB 6.7M
Gh.@l\|tf 226_low_plank_crunches(腹肌和核心肌群,高难度)静.mp4
Ic!8$NhRS 8.4M
6xfG`7Az 225_beetle(腹肌和核心肌群,中级)静.mp4
:>G3N+A) 6.1M
j)A$%xUo 224_table_top_crunches(腹肌和核心肌群,初级)静.mp4
@)hrj2Jw 6.8M
RlW7l1h& 223_prone_x(腹肌和核心肌群,中级)静.mp4
TOUP.,f/! 9.2M
@20~R/vh 221_bent_leg_cross_overs(下半身,初级)静.mp4
E
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J|Af`
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=A yDVWpE 8.1M
ICbT{Mla 217_donkey_kicks(下半身,初级)静.mp4
k uEB 7.5M
f*uD9l%/ 216_frog_squats(下半身,中级).mp4
~4MUac^w 8.4M
E]opA$JQ 214_squat_jacks(下半身,中级).mp4
Z{#;my*X| 7.8M
QAI!/bB 213_sl_crab_bridge(下半身,中级)静.mp4
yEvuTgDv 8.2M
S z
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#"3az8u 7M
<;T$?J9 211_knee_narrow_to_wide_push_ups(上半身,中级).mp4
@ -g'BvS 6.7M
h~F`[G/'
210_knee_up_down_push_ups(上半身,中级)静.mp4
%\uEV 9.2M
aucQZD-_" 209_knee_side_to_side_push_ups(上半身,中级)静.mp4
Gb?O-z%8* 7.4M
'J0Erk8( 208_knee_push_up_shoulder_taps(上半身,中级)静.mp4
Y$L>tFA
9.9M
@1p, 207_knee_push_up_side_planks(上半身,中级)静.mp4
BAQ;.N4 8.3M
pN]$|#%q( 206_knee_commander_push_ups(上半身,中级)静.mp4
@X\2K?c(v 7.6M
J &<uP)< 205_knee_stagger_push_ups(上半身,中级)静.mp4
hhZUE] 8.3M
\K,piCVViN 200_arm_circles_backward(上半身,初级)静.mp4
KR4vcI[4 5.7M
lMcSe8LBQa 199_arm_circles_forward(上半身,初级)静.mp4
vW\|%
@hW, 5.7M
^mNPP:%iN 198_hip_openers(下半身,初级)静.mp4
eqFOPK5q 7M
a%h'utF{[ 197_walking_high_knees(有氧运动,初级).mp4
-_>g=a@& 6.6M
cdH Ug# 196_standing_quadriceps_stretch(柔韧性,初级)静.mp4
4
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XI rNT:h4 195_overhead_triceps_stretch(柔韧性,初级)静.mp4
/nX+*L}d/ 4.2M
.F*2]xj@" 194_shoulder_cross_stretch(柔韧性,初级)静.mp4
;
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qL \*rYe< 193_lying_figure_4_stretch(柔韧性,初级)静.mp4
GA8cA)]zOD 6.9M
lQ}e"#< 192_wall_pectoral_stretch(柔韧性,初级).mp4
_:tclBc8R 5.9M
c=-2c&=& 191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4
Ya_4[vR< 6.3M
A{7N
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JW5SBt> 5.5M
w|1Gb[ 189_cobblers_stretch(柔韧性,初级)静.mp4
.W>8bg'u9 6.7M
9hG+? 187_declined_wall_push_ups(上半身,高难度).mp4
YBX7WZCR 4.9M
F!|?S:X 184_wall_handstand_kick_up(全身,中级).mp4
4't@i1Ll( 4.7M
C~5-E{i 181_wall_climbs(全身,高难度).mp4
P'nbyF 7.4M
})l+-H" 180_marching_wall_sit(下半身,中级)静.mp4
yk5T"#'+ 6.3M
YS_9M Pi 178_hip_adduction(下半身,初级)静.mp4
x%;Q
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UJ0Dy` f 177_hip_abduction(下半身,初级)静.mp4
E"[^^
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GC3:ZpV` 175_wall_bridge(下半身,初级).mp4
zn4
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t?-7Z6 173_wall_sit(下半身,初级)静.mp4
z"eh.&T 3.6M
?gSk%]S/! 172_wall_push_offs(上半身,初级).mp4
OGy/8B2c 5M
IXSCYqoK 170_inclined_wall_push_ups(上半身,初级)静.mp4
GMw|@?:{ 4.4M
v!;E1 169_up_downs(上半身,高难度).mp4
,]N!I%SI 6.8M
!n`ogzOh 167_single_leg_pike_push_ups(上半身,高难度)静.mp4
jH*+\:UP- 5.8M
h&!k!Su3# 166_pike_push_ups(上半身,中级)静.mp4
PAe2hJ 6.8M
ax0:v!,e 164_knee_up_downs(上半身,初级)静.mp4
k?.HW?=zy 7.6M
^"w.v' sL 163_triceps_dip(上半身,初级).mp4
3q:-98DT 8.3M
lPS A 160_kneel_stand(下半身,中级)静.mp4
/~_Cb=7 4.8M
;3n0 bKDY 159_speed_skaters(有氧运动,中级).mp4
-(n[^48K 3.9M
qj71
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}lgqRg)F9[ 6.9M
b8J\Lm|J 157_outward_calf_raises(下半身,初级)静.mp4
`>fN?He 5M
&DX9m4,y 156_inward_calf_raises(下半身,初级)静.mp4
Rk
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%J`; 155_calf_raises(下半身,初级)静.mp4
~6'6v8 4.7M
IbpE@C
154_single_leg_bridge(下半身,初级)静.mp4
_"Q
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Z6&s 6MF 153_bridge(腹肌和核心肌群,初级)静.mp4
fB5Bh;K 4.1M
{uO8VL5+Qx 151_straight_leg_bicycle_crunches(腹肌和核心肌群,高难度)静.mp4
x5m
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SVp]}
!jI 150_inchworm_tuck_jumps(有氧运动,高难度).mp4
tg~&kaz 6.2M
yZ,k8TJ", 149_skier_abs(腹肌和核心肌群,高难度).mp4
,{c9Lv%@J 7.4M
&Ko}Pv 148_windshield_wipers(腹肌和核心肌群,高难度)静.mp4
9`^VuC' 4.8M
8\8uXOS 147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4
as
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w\;=3C` 146_v_ups(腹肌和核心肌群,高难度).mp4
dUn8Xqj1 4.5M
uw+v]y 145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4
i~z:Fe
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>qx~m>2|8] 144_russian_twist_hard(腹肌和核心肌群,高难度)静.mp4
>w9)c| 7.8M
V#!ypX]AB[ 142_reverse_plank(腹肌和核心肌群,中级)静.mp4
6!bA~"N 4.2M
nl5K1!1 141_superman_pull(腹肌和核心肌群).mp4
_dsd{& 6.6M
K4n1#]8i 139_russian_twist_easy(腹肌和核心肌群,中级)静.mp4
Rv q_Zsm 5.3M
;lX:EU 138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4
KN~E9oGs 5.7M
]Nt97eD) 135_leg_raises(腹肌和核心肌群,中级)静.mp4
\9se~tAl3 7.2M
WGG|d)'@ 134_reverse_crunches(腹肌和核心肌群,中级)静.mp4
gKb4n
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l$,l3 133_knee_tuck_crunches(腹肌和核心肌群,中级)静.mp4
y%TR2CvT 7.2M
~uC4>+dk 132_scissor_kicks(腹肌和核心肌群,中级)静.mp4
j\dkv_L 6.4M
8)"KPr63M 131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4
DGHX:Ft# 5.6M
T
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-#gb {vj 5.9M
{K3\S
0L 129_inchworms(腹肌和核心肌群,初级)静.mp4
O|y-nAZgU 6.3M
A$XjzTR 128_superman(腹肌和核心肌群,初级)静.mp4
i'e^[
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$Q{1^ 127_crunches(腹肌和核心肌群,初级)静.mp4
f!LZT! y 10.4M
i;)g0}x` 126_sit_ups(腹肌和核心肌群,初级)静.mp4
3<mv9U( 6.8M
_&(ij(H 124_mountain_climbers(有氧运动,初级)静.mp4
M8cLh!! 4.8M
z(\H.P# 122_tuck_jumps(有氧运动,高难度).mp4
3sp*.dk 4.8M
%m+MEh"b5 121_squat_stars(有氧运动,高难度).mp4
m\Tq0cT$ 5.4M
X'?v8\mPK 120_lateral_jump_touchdown(有氧运动,高难度).mp4
'dU$QO 6.3M
&g& &-=7) 119_squatting_quick_feet(有氧运动,中级).mp4
HENCQ_Wra 5.8M
['R=@. 118_lateral_jumps(有氧运动,中级).mp4
Plq[Ml9
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/$eEj 117_clap_jacks(有氧运动,初级).mp4
Cg{$$&_(Hj 3.8M
W^=89I4] 116_star_jacks(有氧运动,中级).mp4
=dA T^e## 4.5M
2WUBJ-qnuT 115_quick_feet(有氧运动,初级).mp4
^_+ks/ 4.4M
c(Ha"tBJ 113_crossing_punches(有氧运动,初级)静.mp4
&PgdCijGq; 3.4M
oC7#6W:@w 112_punches(有氧运动,初级)静.mp4
s}z,{Y$-t 7M
X! 2|_ 111_jog_in_place(有氧运动,初级)静.mp4
J$EEpL 3.9M
*(>$4$9n 109_rockstars(有氧运动,初级).mp4
_r8A
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"5y^s!/ 108_wide_high_knees(有氧运动,初级).mp4
+z[!]^H]4 5.2M
/Hx0=
I 106_high_knees(有氧运动,初级).mp4
2~`dV_ 5.9M
=u'/\nxCF 105_jumping_jacks(有氧运动,初级).mp4
YKx0Zs 5.2M
[ThzLk#m 104_jump_lunges(下半身,高难度).mp4
]cA~%$c89s 5.3M
=OHDp7GXO> 103_lunge_high_knee_jumps(下半身,高难度).mp4
\!^o<$s.G 5.9M
,3n}*"K 100_single_leg_deadlift(下半身,中级)静.mp4
ffB]4 5M
@2$8o]et 099_touchdown_lunges(下半身,中级)静.mp4
}`M6+.z3F 7.9M
FN,uD:a 097_pivot_lunges(下半身,中级)静.mp4
u?J(l)gd 4.7M
o>*{5>#k' 096_side_lunges(下半身,中级)静.mp4
hy]AH)?pR 8.2M
HkV/+ {;S~ 095_curtsy_lunges(下半身,中级)静.mp4
CTP% 4.6M
cq=R 094_pendulum_lunges(下半身,中级)静.mp4
(gmB$pwS 9.1M
^7''x,I 093_lunge_to_front_kick(下半身,中级)静.mp4
mY
AFruN 9M
@'rO=(-b 092_lunge_to_high_knee(下半身,中级)静.mp4
f7W=x6Z4 4.5M
C`#N
Q*O 091_backward_lunges(下半身,初级)静.mp4
N-Z 9
8M
tV,zz;* Oe 090_walking_lunges(下半身,初级).mp4
y@Or2bO# 5.8M
]e3nnS1*. 089_forward_lunges(下半身,初级)静.mp4
w[+!c-A:H 8.5M
b;O+QRa 088_flat_out_burpee_tuck_jumps(全身,高难度).mp4
:_H88/?RR 7.6M
*&PgDAQ 087_narrow_6_count_burpees(全身,高难度).mp4
Bf}_ Jw-= 4.4M
-)Vj08aP 086_6_count_burpees(全身,高难度).mp4
}rQ*!2Y? 6.6M
G`P+J 085_ultimate_burpees(全身,高难度)静.mp4
.)GVb<w 8.3M
PaZYs~EO
084_one_legged_6_count_burpees(全身,高难度)静.mp4
P>kx{
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Tc*PDt0C 082_one_legged_4_count_burpees(全身,中级).mp4
GkC88l9z 5.3M
<>:kAT,sP 081_flat_out_burpees(全身,中级).mp4
pqr"x2=. 6.8M
a&[n Vu+ 079_4_count_burpees(全身,初级).mp4
w}i.$Qt 6.9M
i,HAXPi 075_low_plank_double_knee(腹肌和核心肌群,高难度)静.mp4
4<Y?#bm' 5.3M
:W&\})
074_low_side_plank_twists(腹肌和核心肌群,高难度)静.mp4
{h=Ai[|l4Q 7.4M
? c+; 072_side_star_plank(腹肌和核心肌群,中级)静.mp4
CP'-CQ\Q 6.1M
7.t$#fzi 071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4
] QEw\4M?= 6.6M
k8JPu"R 069_low_plank_twists(腹肌和核心肌群,中级)静.mp4
9e5UTJ 7.2M
PA/6l"-`3 068_low_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4
5e
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k$>T(smh 067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4
@e7+d@O< 6.6M
IviWS84 066_low_plank_arm_reaches(腹肌和核心肌群,中级)静.mp4
r__M1
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x9e
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vK C>t95 7.4M
x'qgpG}?] 063_low_side_plank(腹肌和核心肌群,初级)静.mp4
'$zFGq
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pDLo`F}A 061_low_plank(腹肌和核心肌群,初级)静.mp4
>']H)c'2 6.4M
3{l"E(qqZ 060_high_plank_limb_raises(腹肌和核心肌群,高难度)静.mp4
uprQy<I@ 7.8M
ZZ(@:F 059_high_plank_jumping_jacks(腹肌和核心肌群,高难度).mp4
24Fx
x9g 8.9M
V_pBM 058_high_plank_double_knee(腹肌和核心肌群,高难度)静.mp4
/b|sv$BN 4.7M
[ZbK)L+_ 055_high_plank_jumps(腹肌和核心肌群,中级).mp4
"mf;k^sqS 4.6M
8\9EDgT 054_high_plank_jacks(腹肌和核心肌群,中级).mp4
2$91+N*w9 7.2M
&g!/@*[Nhh 052_high_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4
(G VGoh& 7.9M
AL0Rn e N 051_high_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4
bqO"k t 6.3M
L7- nPH 049_high_side_plank(腹肌和核心肌群,中级)静.mp4
9 ?8`"v 6.5M
2YyZiOMSc 048_mod_high_side_plank(腹肌和核心肌群,初级)静.mp4
d#\n)eGr 6.5M
1|VJN
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=-qsz^^a- 6.1M
v`&Z.9!Tz^ 046_high_plank(腹肌和核心肌群,初级)静.mp4
kXr
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bv/b<N@4?$ 045_pistol_squats(下半身,高难度)静.mp4
wO#+8js 3.6M
vF&b|V+, 044_180_jump_squats(下半身,高难度).mp4
Y"qY@` 7.5M
'}u31V"SS 042_butt_kicker_jump_squats(下半身,高难度).mp4
ThxrhQ
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&; \v_5N6 040_forward_jump_squats(下半身,中级).mp4
sfa'\6=O 5.4M
J%)2,szn0 039_squat_to_high_knee_jumps(下半身,中级).mp4
ShpnFuH 8M
lI 1lP 1 038_squat_side_kick(下半身,中级)静.mp4
(zBQ^97] 4.7M
ZAZCvN@5 036_prisoner_squats(下半身,中级)静.mp4
eW0=m:6 5M
F0Hbklr 035_overhead_squats(下半身,中级)静.mp4
&[kgrRF@HU 5.5M
*-_Npu6 034_plie_jump_squats(下半身,中级).mp4
Qx;A; n!lw 5.2M
0, /x# 032_jump_squats(下半身,中级).mp4
dK: " 6.6M
e`r;`a& 031_squat_to_high_knee(下半身,初级)静.mp4
} Kt?0 8.9M
@nu/0+8h{ 030_pulsing_squats(下半身,初级)静.mp4
` qTY 5.2M
[JoTWouNU 029_plie_squats(下半身,初级)静.mp4
.TC
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sd53 _sV 028_narrow_squats(下半身,初级)静.mp4
3;NRW+ 6M
rLxX^[Fp3 027_squats(下半身,初级)静.mp4
Ef.4.iDJrR 7.4M
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