98_lunge_twist(下半身,中级)静.mp4 .LafP}%
8.6M iR4CY-
341_mod_jumping_jacks(有氧运动,初级).mp4 _,b%t1v
5.3M ?n/:1LN,
300_star_toe_touch(柔韧性,初级)静.mp4 ro37H2^Ty
8.7M </<_e0
296_quadruped_knee_to_elbow(全身,中级)静.mp4 v%> ?~`Y
11.4M :c,\8n
293_wall_lateral_pull_downs(上半身,初级)静.mp4 '9GHmtdO,
11M VS^%PM#:/
253_sl_reach_foot(腹肌和核心肌群,高难度)静.mp4 lfu1
PCe5
12.3M WX
79V
251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4 2uw%0r3Vi6
12M V~5vVY_HG&
249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4 E?&dZR
8.8M 'q1)W'
247_sl_balance(腹肌和核心肌群,初级)静.mp4 sCaw"{5qc
7.4M r4NI(\gU
243_dynamic_calf_stretch(柔韧性,初级)静.mp4 [w~teX0!
5.3M ~/[cZY@
242_cat_cow(柔韧性,初级)静.mp4 z>k6 T4(
7.9M =(*Eh=Pw
241_180_jumps(有氧运动,中级).mp4 `e~/
5.9M (|ga#%
iI
240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4 t=S94^g
8.1M 'O]_A57
239_side_lunge_touchdown(下半身,中级)静.mp4 >U"f1q*$
8.1M i>T{s-3v
237_sl_jump_squats(下半身,高难度).mp4 IJq$GR
7.9M $${ebt
235_sl_squats(下半身,中级)静.mp4 $ sEe0
9M DcoTa-~
233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4 {^9,Dy_D
8.8M X =S;8=N
231_low_side_plank_leg_lifts(腹肌和核心肌群,高难度)静.mp4 gq[}/E0e
8.1M {exF"ap
230_knee_plyo_push_ups(上半身,中级).mp4 m*P~X*St
5.8M gU>Y
229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4 +Qu~UK\
7.5M
-N5r[*>
228_high_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 OjMDxG
w
8M OdRXNk:k-j
227_low_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 S7wZCQe
6.7M D.qbzJz
226_low_plank_crunches(腹肌和核心肌群,高难度)静.mp4 *|$s0ga C
8.4M |Uy hH^
225_beetle(腹肌和核心肌群,中级)静.mp4 <3HW!7Ad1
6.1M l/LRr.x
224_table_top_crunches(腹肌和核心肌群,初级)静.mp4 ' n4zFj+S
6.8M /c/!13|
223_prone_x(腹肌和核心肌群,中级)静.mp4 &z{oVU+mA
9.2M 4OCz:t
221_bent_leg_cross_overs(下半身,初级)静.mp4 LLgN%!&
8.5M +?MjY[8j
219_fire_hydrant(下半身,初级)静.mp4 bLu6
|YB
8.1M JS&l
h
217_donkey_kicks(下半身,初级)静.mp4 dSIMwu6u
7.5M w
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216_frog_squats(下半身,中级).mp4 ]|
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8.4M OD>-^W t;%
214_squat_jacks(下半身,中级).mp4 TKoO\
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7.8M 1ErH \!
213_sl_crab_bridge(下半身,中级)静.mp4 'y
cs{}'
8.2M
IIop"6Ko
212_crab_bridge(下半身,初级)静.mp4 W@"M/<r@/
7M QHMXQyr(
211_knee_narrow_to_wide_push_ups(上半身,中级).mp4 M%&`&{
6.7M }kL%l
210_knee_up_down_push_ups(上半身,中级)静.mp4 FjiLc=RXXz
9.2M f=~@e#U
209_knee_side_to_side_push_ups(上半身,中级)静.mp4 zCO5`%14
7.4M LfOGq%&
208_knee_push_up_shoulder_taps(上半身,中级)静.mp4 'r1&zw(
9.9M 0%FC;v0
207_knee_push_up_side_planks(上半身,中级)静.mp4 ?\$77k
8.3M [p4a\Qg0
206_knee_commander_push_ups(上半身,中级)静.mp4 s}|IRDpp
7.6M .&r]
?O
205_knee_stagger_push_ups(上半身,中级)静.mp4 Y
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8.3M (jY.S|%
200_arm_circles_backward(上半身,初级)静.mp4 nkN]z
^j
5.7M EW2e k^
199_arm_circles_forward(上半身,初级)静.mp4 c~RElL
5.7M \FVR'A1
198_hip_openers(下半身,初级)静.mp4 5Odi\SJ&
7M z_JZx]*/
197_walking_high_knees(有氧运动,初级).mp4 (nBJ,v)
6.6M [`ttNW(_
196_standing_quadriceps_stretch(柔韧性,初级)静.mp4 B TcxBh
6.3M gvA&F|4
195_overhead_triceps_stretch(柔韧性,初级)静.mp4 rQisk8%
4.2M '|Q=J)
194_shoulder_cross_stretch(柔韧性,初级)静.mp4 -fUz$Df/R
4.6M 0"
R|lTYq
193_lying_figure_4_stretch(柔韧性,初级)静.mp4 VJ_E]}H
6.9M Mqw&%dz'_
192_wall_pectoral_stretch(柔韧性,初级).mp4 f_raICO{R
5.9M .V/TVz!b
191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4 xu+wi>Y^
6.3M 8(Z*Vz uu
190_childs_pose(柔韧性,初级)静.mp4 5^*
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5.5M ",Q \A I
189_cobblers_stretch(柔韧性,初级)静.mp4 4,$x~m`N
6.7M aN;L5;m#>{
187_declined_wall_push_ups(上半身,高难度).mp4 -pqShDar|
4.9M o6vm(I%
184_wall_handstand_kick_up(全身,中级).mp4 S'3l<sY
4.7M r T*:1
181_wall_climbs(全身,高难度).mp4 p[Q
7.4M ,3fw"P$
180_marching_wall_sit(下半身,中级)静.mp4 t~
U:{g~
6.3M % j^=
178_hip_adduction(下半身,初级)静.mp4 W4>8
4.9M xZ,g6s2o
177_hip_abduction(下半身,初级)静.mp4 3)Paf`mr
5M sF|<m)Kt{W
175_wall_bridge(下半身,初级).mp4 ;Rwr5
6.1M 4s"8e]q
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173_wall_sit(下半身,初级)静.mp4 OSkZW
3.6M 2@e<II2ha8
172_wall_push_offs(上半身,初级).mp4 [ HNGTde&
5M Yj0Ss{Ep
170_inclined_wall_push_ups(上半身,初级)静.mp4 U.wgae].O;
4.4M Q3oVl^q
169_up_downs(上半身,高难度).mp4 Z#4? /'
6.8M [IV8
167_single_leg_pike_push_ups(上半身,高难度)静.mp4 vaK$j!%FE
5.8M
ND21;
166_pike_push_ups(上半身,中级)静.mp4 '{OZ[$E
6.8M vkBngsS
164_knee_up_downs(上半身,初级)静.mp4 YToRG7X#
7.6M KtV_DjH:
163_triceps_dip(上半身,初级).mp4 3s>&h-E
8.3M {SROg;vA
160_kneel_stand(下半身,中级)静.mp4 pOS.`rSK
4.8M `7N[rs9|S
159_speed_skaters(有氧运动,中级).mp4 1Z`<HW"
3.9M sKHUf1
158_skier_jumps(有氧运动,中级).mp4 %
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6.9M urog.Q
157_outward_calf_raises(下半身,初级)静.mp4 9IIe:
5M KZDB \T
156_inward_calf_raises(下半身,初级)静.mp4 )cOm\^
,
4.9M 9B*SWWAj
155_calf_raises(下半身,初级)静.mp4 {kZhje^$vi
4.7M WVwNjQ2PM
154_single_leg_bridge(下半身,初级)静.mp4 L"('gc!W
5.3M gL}K84T$S
153_bridge(腹肌和核心肌群,初级)静.mp4 NO9Jre
4.1M wF38c]r`\<
151_straight_leg_bicycle_crunches(腹肌和核心肌群,高难度)静.mp4 O[`n{Vl/
8.2M "t\rjFw
150_inchworm_tuck_jumps(有氧运动,高难度).mp4 6dg[
6.2M k87B+0QEL
149_skier_abs(腹肌和核心肌群,高难度).mp4 -M[5K/[
7.4M k92189B9j/
148_windshield_wipers(腹肌和核心肌群,高难度)静.mp4 V?5_J%
4.8M //6m2a
147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4 L'['7
7.3M Lb/a_8<E?
146_v_ups(腹肌和核心肌群,高难度).mp4 0n3O;=[aV
4.5M !_V*VD
145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4 +o_`k!
6.7M S!g&&RDx
144_russian_twist_hard(腹肌和核心肌群,高难度)静.mp4 jkPXkysm
7.8M e1+
%c9UQ
142_reverse_plank(腹肌和核心肌群,中级)静.mp4 IlS{>6
4.2M p]pFZ";70
141_superman_pull(腹肌和核心肌群).mp4 OjZ+gl}
6.6M P^1rNB
139_russian_twist_easy(腹肌和核心肌群,中级)静.mp4
r*,]=M W
5.3M <cWo]T`X!
138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4 $wX5`d1
5.7M
]`UJwq
135_leg_raises(腹肌和核心肌群,中级)静.mp4 :l*wf/&z
7.2M 9 -TFyZYU
134_reverse_crunches(腹肌和核心肌群,中级)静.mp4 KE(kR>OB]
4.7M h!
)(R<
133_knee_tuck_crunches(腹肌和核心肌群,中级)静.mp4 rVf`wJ6b
7.2M $1UN?(r
132_scissor_kicks(腹肌和核心肌群,中级)静.mp4 L!e@T'
6.4M ,
:kCt=4%
131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4 w@oq.K
5.6M zHx
?-Q&3
130_bicycle_crunches(腹肌和核心肌群,中级)静.mp4 Bpqq-_@
5.9M ][0HJG{{g
129_inchworms(腹肌和核心肌群,初级)静.mp4 ^{Mx?]z
6.3M eH1Y!&`
128_superman(腹肌和核心肌群,初级)静.mp4 2gFQHV
4.7M kW/ksz0)
127_crunches(腹肌和核心肌群,初级)静.mp4 ExnszFX*
10.4M 2poU\|H
126_sit_ups(腹肌和核心肌群,初级)静.mp4 JXvHsCd?
6.8M {`1zVT p[<
124_mountain_climbers(有氧运动,初级)静.mp4 Dcp,9"yt%
4.8M 0jg-]
122_tuck_jumps(有氧运动,高难度).mp4 n287@Y4Ru
4.8M sQt@B#;
121_squat_stars(有氧运动,高难度).mp4 2f~s$I&l#
5.4M U(i2j)|^I3
120_lateral_jump_touchdown(有氧运动,高难度).mp4 /=-E`%R}!
6.3M 9K%E+_7b
119_squatting_quick_feet(有氧运动,中级).mp4 sb8SG_ c.
5.8M ~%GUc
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118_lateral_jumps(有氧运动,中级).mp4 $Y ]*v)}X
3.5M +L X&1GX
117_clap_jacks(有氧运动,初级).mp4 6%fU}si
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3.8M [%3{mAd
116_star_jacks(有氧运动,中级).mp4 _s=[z$EN&
4.5M {qh`8
115_quick_feet(有氧运动,初级).mp4 z{AfR2L
4.4M ;Hm\?n)a
113_crossing_punches(有氧运动,初级)静.mp4 i>0bI^H
3.4M c.d*DM}W
112_punches(有氧运动,初级)静.mp4 cIq3En
7M BfhOe~+i
111_jog_in_place(有氧运动,初级)静.mp4 O0~[]3Y[=
3.9M =I*"vwc?
109_rockstars(有氧运动,初级).mp4 s<^UAdLnl
5.2M lYq
R6^
108_wide_high_knees(有氧运动,初级).mp4 a0.)zgWr
5.2M r)*KgGsk
106_high_knees(有氧运动,初级).mp4 9fe~Q%x=u
5.9M |@Z
QoH
105_jumping_jacks(有氧运动,初级).mp4 Le_?x
5.2M ~omX(kPzK
104_jump_lunges(下半身,高难度).mp4 #<l;YT8
5.3M WI~';dK2]
103_lunge_high_knee_jumps(下半身,高难度).mp4 BDcl1f T
5.9M 'JRkS'ay
100_single_leg_deadlift(下半身,中级)静.mp4 Aja'`Mu
5M G =lC[i
099_touchdown_lunges(下半身,中级)静.mp4 -<CBxyZa&
7.9M 1k
"*@Z<
097_pivot_lunges(下半身,中级)静.mp4 GKm)wOb(*S
4.7M R#Ss_y
096_side_lunges(下半身,中级)静.mp4 F5EKWP
8.2M YMm Fpy
095_curtsy_lunges(下半身,中级)静.mp4
gKBcD\F
4.6M Dwwh;B
094_pendulum_lunges(下半身,中级)静.mp4 v`nodI
9.1M 79S=n,O
093_lunge_to_front_kick(下半身,中级)静.mp4 CJ%7M`zy
9M q
\0>SG
092_lunge_to_high_knee(下半身,中级)静.mp4 ~2=B:;
4.5M IWKQU/l!
091_backward_lunges(下半身,初级)静.mp4 Jd)|==yD
8M H?O*
090_walking_lunges(下半身,初级).mp4 m-ZVl j
5.8M fq\E$'o$
089_forward_lunges(下半身,初级)静.mp4 YZ'gd
10T
8.5M x/5%a{~j2
088_flat_out_burpee_tuck_jumps(全身,高难度).mp4 Riu0;U( \
7.6M D(L%fK` +
087_narrow_6_count_burpees(全身,高难度).mp4 %hOe `2#$
4.4M O (wt[AEA
086_6_count_burpees(全身,高难度).mp4 C;STJrew
6.6M `)K1[&
085_ultimate_burpees(全身,高难度)静.mp4 N<O^%!bu R
8.3M {fk'g(E8([
084_one_legged_6_count_burpees(全身,高难度)静.mp4 C2bN<K
7M ]LNP"vi;
082_one_legged_4_count_burpees(全身,中级).mp4 Tpkm\_
5.3M #O `nQ
081_flat_out_burpees(全身,中级).mp4 $FCLo8/=
6.8M "EhA _ =i
079_4_count_burpees(全身,初级).mp4 6XB9]it6
6.9M h.G/HHz
075_low_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 i wK,XnIR
5.3M 6(X(f;MEl
074_low_side_plank_twists(腹肌和核心肌群,高难度)静.mp4 %'@&j2j>
7.4M s6!aGZ
072_side_star_plank(腹肌和核心肌群,中级)静.mp4 J
Wof<D,
6.1M %0= |WnF-
071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4 I?5#Q0,b
6.6M F8/4PB8-
069_low_plank_twists(腹肌和核心肌群,中级)静.mp4 -pyTzC$HO
7.2M 6fQQKM@a|
068_low_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 N(&,+KJ)
4.6M Q+Jzab
067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 zjB8~ku#
6.6M .gx*gX1<
066_low_plank_arm_reaches(腹肌和核心肌群,中级)静.mp4 A"i40 @+
5.9M '}]w=2Lf
064_mod_low_side_plank(腹肌和核心肌群,初级)静.mp4 B-'Xk{
7.4M =d&
063_low_side_plank(腹肌和核心肌群,初级)静.mp4 I
f2f7{b
6.7M _ jF,
k>F
061_low_plank(腹肌和核心肌群,初级)静.mp4 [7Q |vu
6.4M 57D /"
060_high_plank_limb_raises(腹肌和核心肌群,高难度)静.mp4 8T7[/"hi\
7.8M ~
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059_high_plank_jumping_jacks(腹肌和核心肌群,高难度).mp4 (4x`/
8.9M #k5Nnv#(J
058_high_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 ;1K.SDj
4.7M ->$Do$
055_high_plank_jumps(腹肌和核心肌群,中级).mp4 jQ(qaX&
4.6M 2["bS++?
054_high_plank_jacks(腹肌和核心肌群,中级).mp4 9xN4\y6F
7.2M Kcl>uAgU
052_high_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 NKh"x&R
7.9M qAHQZKk
051_high_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 >t 3%-Kc
6.3M S0,p:Wey
049_high_side_plank(腹肌和核心肌群,中级)静.mp4 fPa FL}&
6.5M &mp=j GR
048_mod_high_side_plank(腹肌和核心肌群,初级)静.mp4 Mp}aJzmkB;
6.5M j^mAJ5
047_high_plank_leg_lifts(腹肌和核心肌群,初级)静.mp4 ,o*x\jrGw
6.1M [f&ja[m q
046_high_plank(腹肌和核心肌群,初级)静.mp4 M7BJ$fA0E
6.3M Nz\=M|@(#
045_pistol_squats(下半身,高难度)静.mp4 ?tV $o,11
3.6M ,*wa#[
044_180_jump_squats(下半身,高难度).mp4 +t,JCY6
7.5M /87?U; |V
042_butt_kicker_jump_squats(下半身,高难度).mp4 7[.aAGTZ;
7.2M yiWBIJ2Wu9
040_forward_jump_squats(下半身,中级).mp4 jV#{8 8
5.4M G;>b}\N
g
039_squat_to_high_knee_jumps(下半身,中级).mp4 x9p,j
8M U#G0
038_squat_side_kick(下半身,中级)静.mp4 )Gh"(]-<
4.7M 1#gveHm]-G
036_prisoner_squats(下半身,中级)静.mp4 mi`!'If0)
5M *[9FPya
035_overhead_squats(下半身,中级)静.mp4
z ~#
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5.5M +pkX$yz
034_plie_jump_squats(下半身,中级).mp4 QcU&G*
5.2M XcAx@CY9c
032_jump_squats(下半身,中级).mp4 XFUlV;ek
6.6M 6f v{?0|
031_squat_to_high_knee(下半身,初级)静.mp4 "6[fqW65
8.9M m+?$cyA>v
030_pulsing_squats(下半身,初级)静.mp4 Y1h8O%?
5.2M [:&4 Tp*C
029_plie_squats(下半身,初级)静.mp4 +Vl\lL
-
7.5M dmgoVF_qR
028_narrow_squats(下半身,初级)静.mp4 G\@uj>Z
6M 2g$PEwXe
027_squats(下半身,初级)静.mp4 >ZTRwy`_(
7.4M 7y""#-}V[r
024_typewriter_push_ups(上半身,高难度)静.mp4
/5b,&
5.6M @!1o +x
023_limb_raise_push_ups(上半身,高难度)静.mp4 >TK:&V
5M \Z{6j&;
022_push_up_jacks(上半身,高难度).mp4 \vjIw{
7.9M (J
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021_single_leg_push_ups(上半身,高难度)静.mp4
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