98_lunge_twist(下半身,中级)静.mp4
fP8iz `n 8.6M
l|j}Ggen 341_mod_jumping_jacks(有氧运动,初级).mp4
U["-`:>jfp 5.3M
M37GQvo 300_star_toe_touch(柔韧性,初级)静.mp4
-$sVqR>_ 8.7M
jxqKPMf>@% 296_quadruped_knee_to_elbow(全身,中级)静.mp4
c-oIP~, 11.4M
bmQ-5S
E 293_wall_lateral_pull_downs(上半身,初级)静.mp4
~-2Gx
HO` 11M
@/W~lJ!e 253_sl_reach_foot(腹肌和核心肌群,高难度)静.mp4
C
@nA* 12.3M
I%M"I0FV 251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4
t.pn07$ 12M
yvIzgwN%s! 249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4
"ph<V,lg 8.8M
.K`EflN 247_sl_balance(腹肌和核心肌群,初级)静.mp4
u:w 7.4M
LTw.w:"J 243_dynamic_calf_stretch(柔韧性,初级)静.mp4
uD4j.% 5.3M
.D{He9 242_cat_cow(柔韧性,初级)静.mp4
hl$X.O 7.9M
u"gtv 241_180_jumps(有氧运动,中级).mp4
`e4gneQY 5.9M
sd&^lpH 240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4
RdqB^>X 8.1M
>/.w80<' 239_side_lunge_touchdown(下半身,中级)静.mp4
@0 #JY:" 8.1M
X" Upml 237_sl_jump_squats(下半身,高难度).mp4
mlix^P 7.9M
SLU$DW;t 235_sl_squats(下半身,中级)静.mp4
4l'`q+^- 9M
*2>k
ic
aH 233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4
g\]~H%2 , 8.8M
Yfr4<;% 231_low_side_plank_leg_lifts(腹肌和核心肌群,高难度)静.mp4
''Hx& 8.1M
/Ref54 230_knee_plyo_push_ups(上半身,中级).mp4
ZxB7H{ 5.8M
A/!"+Yfw 229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4
:Z&<5 7.5M
;<l#k7 / 228_high_plank_knee_drops(腹肌和核心肌群,中级)静.mp4
>
JV$EY, 8M
2D2}
*);eW 227_low_plank_knee_drops(腹肌和核心肌群,中级)静.mp4
-dS@l'$ 6.7M
_=_<cgy1u 226_low_plank_crunches(腹肌和核心肌群,高难度)静.mp4
T# .pi@PF> 8.4M
Z=dM7 Lj* 225_beetle(腹肌和核心肌群,中级)静.mp4
UY(\T8 6.1M
F R(k==pZ 224_table_top_crunches(腹肌和核心肌群,初级)静.mp4
1) Nj.#) 6.8M
L*FQ`:lZ 223_prone_x(腹肌和核心肌群,中级)静.mp4
4n} a%ocv^ 9.2M
&embAqW: 221_bent_leg_cross_overs(下半身,初级)静.mp4
M(?0c}z 8.5M
4 '5|YGQj 219_fire_hydrant(下半身,初级)静.mp4
[H@71+_Q 8.1M
|B
{*so] 217_donkey_kicks(下半身,初级)静.mp4
,lcSJ^yr 7.5M
HCw,bRxm 216_frog_squats(下半身,中级).mp4
=Q*x=}NH 8.4M
[\e/xY(4 214_squat_jacks(下半身,中级).mp4
K%ptRj$ 7.8M
<q&4Y+b 213_sl_crab_bridge(下半身,中级)静.mp4
8d7 NESYl 8.2M
.: k6Kg 212_crab_bridge(下半身,初级)静.mp4
G|YNShK4=9 7M
|
:]}u|O 211_knee_narrow_to_wide_push_ups(上半身,中级).mp4
{zalfw{+
6.7M
0X:$ASocU 210_knee_up_down_push_ups(上半身,中级)静.mp4
C6'K)P[p 9.2M
{fJCj152. 209_knee_side_to_side_push_ups(上半身,中级)静.mp4
Wv||9[Rd 7.4M
E>iN > 208_knee_push_up_shoulder_taps(上半身,中级)静.mp4
_:]g:F[
# 9.9M
F+ %l=
fs 207_knee_push_up_side_planks(上半身,中级)静.mp4
'+\t,>nRkl 8.3M
x~Dj2
F ] 206_knee_commander_push_ups(上半身,中级)静.mp4
K /$-H#;N 7.6M
(H8JV1J 205_knee_stagger_push_ups(上半身,中级)静.mp4
bXSAZWf 8.3M
@'<=EAXe 200_arm_circles_backward(上半身,初级)静.mp4
=Z ql6D 5.7M
H?rC IS0 199_arm_circles_forward(上半身,初级)静.mp4
;
!A=YXB 5.7M
!t+ 3DMPn 198_hip_openers(下半身,初级)静.mp4
Iz[ohn!f 7M
U!(es0rX 197_walking_high_knees(有氧运动,初级).mp4
t.#ara{ 6.6M
'<s5
4 Cb 196_standing_quadriceps_stretch(柔韧性,初级)静.mp4
[
ebk u_ 6.3M
Zo,066'+[. 195_overhead_triceps_stretch(柔韧性,初级)静.mp4
XZ@|(_Z 4.2M
'Y.6sB 194_shoulder_cross_stretch(柔韧性,初级)静.mp4
m(D+!I9 4.6M
]!j%Ad 193_lying_figure_4_stretch(柔韧性,初级)静.mp4
S=j
pn 6.9M
JT&RaFX 192_wall_pectoral_stretch(柔韧性,初级).mp4
_+X-D9j(l 5.9M
a 7685Y 191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4
Q'Tg0,,S 6.3M
'50}QY_R. 190_childs_pose(柔韧性,初级)静.mp4
BOWBD@y 5.5M
^GlzKl
189_cobblers_stretch(柔韧性,初级)静.mp4
bjo}95 6.7M
A $i^/hJs 187_declined_wall_push_ups(上半身,高难度).mp4
!ewT#afyu( 4.9M
r
sq?4+\ 184_wall_handstand_kick_up(全身,中级).mp4
c8T| o=`k6 4.7M
Nv^byWqu 181_wall_climbs(全身,高难度).mp4
Ra"hdxH 7.4M
|Sm/s;&c6 180_marching_wall_sit(下半身,中级)静.mp4
q}!h(-y}5n 6.3M
3YJ"[$w='( 178_hip_adduction(下半身,初级)静.mp4
rzs-c ? 4.9M
)xiu
\rC 177_hip_abduction(下半身,初级)静.mp4
+~~2OU L 5M
:yRv:`r3Lt 175_wall_bridge(下半身,初级).mp4
!*f$*,=^ 6.1M
[2Zl
'+ 173_wall_sit(下半身,初级)静.mp4
`2hg?(ul 3.6M
fY6~Z
BvK 172_wall_push_offs(上半身,初级).mp4
(k8}9[3G 5M
+H28 F_# 170_inclined_wall_push_ups(上半身,初级)静.mp4
T2 S fBs 4.4M
3)OQgeKU 169_up_downs(上半身,高难度).mp4
tHAe 6.8M
L^r & .N\ 167_single_leg_pike_push_ups(上半身,高难度)静.mp4
({Pjz;xM 5.8M
tt#dO@G#Fe 166_pike_push_ups(上半身,中级)静.mp4
UOk\fyD2[ 6.8M
$
nHD,h 164_knee_up_downs(上半身,初级)静.mp4
>lfuo 7.6M
.!Pg)| 163_triceps_dip(上半身,初级).mp4
#?V rt,n 8.3M
E7M_R/7@y 160_kneel_stand(下半身,中级)静.mp4
6]4#8tR1_ 4.8M
/M+Du, 159_speed_skaters(有氧运动,中级).mp4
|-)8=QDz)r 3.9M
hf^<lJh~= 158_skier_jumps(有氧运动,中级).mp4
""Da2Md 6.9M
o+B) 157_outward_calf_raises(下半身,初级)静.mp4
@Ns[qn;9 5M
X^Z!!KTH 156_inward_calf_raises(下半身,初级)静.mp4
U2l3E*O 4.9M
,uAp;"YJeV 155_calf_raises(下半身,初级)静.mp4
Bp3E)l 4.7M
<N1wET- 154_single_leg_bridge(下半身,初级)静.mp4
H]pI$t3~ 5.3M
yIrJaS- 153_bridge(腹肌和核心肌群,初级)静.mp4
eZaSV>27 4.1M
c!_c, vwrn 151_straight_leg_bicycle_crunches(腹肌和核心肌群,高难度)静.mp4
iaCV8`&q% 8.2M
0 ZM(heQ 150_inchworm_tuck_jumps(有氧运动,高难度).mp4
4l+!Z, b 6.2M
?3p7MjvZ 149_skier_abs(腹肌和核心肌群,高难度).mp4
4(|yl^w 7.4M
nYFrp)DLK 148_windshield_wipers(腹肌和核心肌群,高难度)静.mp4
jn:_2g[ 4.8M
|K"Q>V2y 147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4
BHf$ %?3z, 7.3M
__2<v?\ 146_v_ups(腹肌和核心肌群,高难度).mp4
==& y9e 4.5M
#{vC =m73 145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4
t*=[RS* 6.7M
ATl?./T u 144_russian_twist_hard(腹肌和核心肌群,高难度)静.mp4
@p
L9a1PJv 7.8M
>WIc"y. 142_reverse_plank(腹肌和核心肌群,中级)静.mp4
5&V=$]t 4.2M
ocFk#FW 141_superman_pull(腹肌和核心肌群).mp4
XTo7fbW* 6.6M
=o~GLbsER 139_russian_twist_easy(腹肌和核心肌群,中级)静.mp4
sVK?sBs] 5.3M
p,goYF?? 138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4
0z8?6~M;< 5.7M
>m>F {v 135_leg_raises(腹肌和核心肌群,中级)静.mp4
68Gywk3]=u 7.2M
_ i}W1i 134_reverse_crunches(腹肌和核心肌群,中级)静.mp4
C/IF~<B 4.7M
D]]wJQU2 133_knee_tuck_crunches(腹肌和核心肌群,中级)静.mp4
DK\XC%~m 7.2M
\xj;{xc 132_scissor_kicks(腹肌和核心肌群,中级)静.mp4
+yp:douERi 6.4M
$2Whb!7Z( 131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4
4P&2Z0 5.6M
"FWx;65CR 130_bicycle_crunches(腹肌和核心肌群,中级)静.mp4
eHuJFM 5.9M
M'PZ{6; 129_inchworms(腹肌和核心肌群,初级)静.mp4
]7O<|8n!d 6.3M
W
&IG,7tr 128_superman(腹肌和核心肌群,初级)静.mp4
r<ucHRO# 4.7M
%bAQ>E2;m 127_crunches(腹肌和核心肌群,初级)静.mp4
+cfEyiub 10.4M
@"-\e|[N 126_sit_ups(腹肌和核心肌群,初级)静.mp4
f9W:-00QD 6.8M
} #rTUX 124_mountain_climbers(有氧运动,初级)静.mp4
Q$c6l[(g 4.8M
ZpV]X(Px(o 122_tuck_jumps(有氧运动,高难度).mp4
|QDoi[
* 4.8M
m$fEk,d 121_squat_stars(有氧运动,高难度).mp4
(-21h0N[V 5.4M
1)56ec<c 120_lateral_jump_touchdown(有氧运动,高难度).mp4
<X:JMj+ 6.3M
x#J9GP. 119_squatting_quick_feet(有氧运动,中级).mp4
OT%E|) 6' 5.8M
}IyF|[ 118_lateral_jumps(有氧运动,中级).mp4
_x!idf 3.5M
a%T`c/C
117_clap_jacks(有氧运动,初级).mp4
wlT8
| 3.8M
*Jd
"3Si/ 116_star_jacks(有氧运动,中级).mp4
_&uJE&xl} 4.5M
GtVT^u_ 115_quick_feet(有氧运动,初级).mp4
r3l1I} 4.4M
iT>u&0B- 113_crossing_punches(有氧运动,初级)静.mp4
Aqmpo3P[+ 3.4M
hMa; \ k 112_punches(有氧运动,初级)静.mp4
Y~WdN<g 7M
0O9b
7F 111_jog_in_place(有氧运动,初级)静.mp4
C#kE{Qw10r 3.9M
^#HaH 109_rockstars(有氧运动,初级).mp4
apo)cR 5.2M
p~ b4TRvA6 108_wide_high_knees(有氧运动,初级).mp4
%S`&R5 5.2M
~U0%}Bbh 106_high_knees(有氧运动,初级).mp4
|O{N_-];. 5.9M
l 88= 105_jumping_jacks(有氧运动,初级).mp4
2R[v*i^S 5.2M
/jG?PZ=m 104_jump_lunges(下半身,高难度).mp4
+e>SK!kB7 5.3M
#ibwD:{ 103_lunge_high_knee_jumps(下半身,高难度).mp4
gQy%T] 5.9M
Ghgn<YG 100_single_leg_deadlift(下半身,中级)静.mp4
HwUaaK
5M
3iCe5VF 099_touchdown_lunges(下半身,中级)静.mp4
S,c{LTL 7.9M
42NfD/"g+s 097_pivot_lunges(下半身,中级)静.mp4
] pn
U" 4.7M
i#[8I-OtN/ 096_side_lunges(下半身,中级)静.mp4
oY)eN?c
8.2M
o,*m,Qc 095_curtsy_lunges(下半身,中级)静.mp4
r&{8/ 5" 4.6M
g:o/^_ 094_pendulum_lunges(下半身,中级)静.mp4
b`jR("U 9.1M
:_8K8Sa 093_lunge_to_front_kick(下半身,中级)静.mp4
\ 'm7un 9M
iWs6 !s! 092_lunge_to_high_knee(下半身,中级)静.mp4
;6G]~}>o 4.5M
.xT?%xSi/ 091_backward_lunges(下半身,初级)静.mp4
<q MX,h2 8M
AED
9vDE 090_walking_lunges(下半身,初级).mp4
?h7[^sxJ 5.8M
,0L< wa 089_forward_lunges(下半身,初级)静.mp4
VQ~eg wJL 8.5M
R]kH$0` 088_flat_out_burpee_tuck_jumps(全身,高难度).mp4
^')4RU 7.6M
HDo=W qG 087_narrow_6_count_burpees(全身,高难度).mp4
1^Q!EV 4.4M
&=8ZGjR< } 086_6_count_burpees(全身,高难度).mp4
B_r:da CS: 6.6M
RplcM%YJn 085_ultimate_burpees(全身,高难度)静.mp4
4!glgEE*
8.3M
LGy!{c 084_one_legged_6_count_burpees(全身,高难度)静.mp4
xAsy07J? 7M
rI:]''PR 082_one_legged_4_count_burpees(全身,中级).mp4
B]D51R\}VE 5.3M
3e[k 9` 081_flat_out_burpees(全身,中级).mp4
[xs`Pi 6.8M
/Wjf"dG} 079_4_count_burpees(全身,初级).mp4
<
Lrd(b; 6.9M
i;)r|L`V? 075_low_plank_double_knee(腹肌和核心肌群,高难度)静.mp4
+c'I7bBr 5.3M
WsM/-P1Y 074_low_side_plank_twists(腹肌和核心肌群,高难度)静.mp4
bF@iO316H 7.4M
IetV ]Ff6 072_side_star_plank(腹肌和核心肌群,中级)静.mp4
`Q^Vm3h 6.1M
6Hpj&Qm 071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4
4.&et()} 6.6M
v2#qs*sW8 069_low_plank_twists(腹肌和核心肌群,中级)静.mp4
lce~6} 7.2M
FLlL0Gu 068_low_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4
1 pzd 4.6M
%ye4FwkRy 067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4
B415{ 6.6M
RK]."m0c~# 066_low_plank_arm_reaches(腹肌和核心肌群,中级)静.mp4
HQ|{!P\/?U 5.9M
64!V8&Ay 064_mod_low_side_plank(腹肌和核心肌群,初级)静.mp4
{QLqf 7.4M
)3_g&& 063_low_side_plank(腹肌和核心肌群,初级)静.mp4
`=foB-(zt 6.7M
fI(H
:
N 061_low_plank(腹肌和核心肌群,初级)静.mp4
=7("xz% 6.4M
w*N9p8hb] 060_high_plank_limb_raises(腹肌和核心肌群,高难度)静.mp4
\-s'H: 7.8M
1<9m^9_ro 059_high_plank_jumping_jacks(腹肌和核心肌群,高难度).mp4
t#J
#DyY5 8.9M
Yc'7F7.<6 058_high_plank_double_knee(腹肌和核心肌群,高难度)静.mp4
4VL]v9 4.7M
7<ES&ls_ 055_high_plank_jumps(腹肌和核心肌群,中级).mp4
Q ?W6 4.6M
d3C*]|gQ 054_high_plank_jacks(腹肌和核心肌群,中级).mp4
e.g$|C^$m 7.2M
(3G]- 052_high_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4
K>$od^f%c 7.9M
Z.0^:rVp~ 051_high_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4
0 g(hY: 6.3M
Ol@
YSk d 049_high_side_plank(腹肌和核心肌群,中级)静.mp4
l:kF0tj" 6.5M
pRdO4?l 048_mod_high_side_plank(腹肌和核心肌群,初级)静.mp4
.!t'&eV 6.5M
k4-C*Gx$h 047_high_plank_leg_lifts(腹肌和核心肌群,初级)静.mp4
C>7k|;BvF 6.1M
`qsn; 046_high_plank(腹肌和核心肌群,初级)静.mp4
<BN)>NqM 6.3M
D9&FCCiUE 045_pistol_squats(下半身,高难度)静.mp4
l>9ZAI\^ 3.6M
K`1\3J) 044_180_jump_squats(下半身,高难度).mp4
Icf@uQ6 7.5M
V
#6`PD6 042_butt_kicker_jump_squats(下半身,高难度).mp4
J`3pXc$. 7.2M
UIv
2wA2 040_forward_jump_squats(下半身,中级).mp4
#/1,Cv yj 5.4M
R=M${u<t 039_squat_to_high_knee_jumps(下半身,中级).mp4
{Z|.-~W 8M
s.I=H^T 038_squat_side_kick(下半身,中级)静.mp4
M+^+u 1QQ0 4.7M
7QRtNYo#\ 036_prisoner_squats(下半身,中级)静.mp4
A]vQ1*pnk 5M
V9m1n=r 035_overhead_squats(下半身,中级)静.mp4
Z,,Wo
%
)o 5.5M
-OuMC& 034_plie_jump_squats(下半身,中级).mp4
jX{lo
5.2M
m5LP~Gb
032_jump_squats(下半身,中级).mp4
'bg%9} 6.6M
Hp":r%) 031_squat_to_high_knee(下半身,初级)静.mp4
NLF{W|X 8.9M
|xaA3UA 030_pulsing_squats(下半身,初级)静.mp4
UeT"v?zP 5.2M
6i\b& 029_plie_squats(下半身,初级)静.mp4
+kl@`&ga 7.5M
HWGlC < 028_narrow_squats(下半身,初级)静.mp4
?z60b=f8 6M
_W*3FH 027_squats(下半身,初级)静.mp4
,[^P 7.4M
Wm.SLr,o0 024_typewriter_push_ups(上半身,高难度)静.mp4
rq6(^I 5.6M
F:M3^I 023_limb_raise_push_ups(上半身,高难度)静.mp4
t9x.O 5M
uBs[[9je( 022_push_up_jacks(上半身,高难度).mp4
? P`]^# 7.9M
{{=7 mbc 021_single_leg_push_ups(上半身,高难度)静.mp4
TZ
ZqV8 5.1M
eA_1?j]E3 020_plyo_push_ups(上半身,高难度).mp4
<
v_ ?} 4.8M
2Sb~tTGz79 019_narrow_to_wide_push_ups(上半身,高难度).mp4
Fu m1w 4.6M
h_d!G+-] 018_alligator_push_ups(上半身,高难度)静.mp4
.)u,sYZA| 8.6M
|)IN20 014_up_down_push_ups(上半身,中级).mp4
w];t ]q| 10.4M
iygdX2 012_side_to_side_push_ups(上半身,中级)静.mp4
%-T]!3"n 8.2M
Ar=pzQ<Z{ 011_push_up_shoulder_taps(上半身,中级)静.mp4
T cSj`- 9.7M
)WEyB~'o 010_push_up_side_planks(上半身,中级)静.mp4
BbiBtU 9.4M
3QS"n.
d 009_commander_push_ups(上半身,中级)静.mp4
K |Yr 7.6M
z+wV(i97 007_stagger_push_ups(上半身,中级)静.mp4
rxP^L(q0* 6.2M
hJFQ/(
006_wide_push_ups(上半身,初级)静.mp4
`Yoafa 8.8M
EHzU`('?[ 005_narrow_push_ups(上半身,初级)静.mp4
zXcSE" 9.3M
eDaVoc3 004_push_ups(上半身,初级)静.mp4
WpTC,~- 7M
ucoBeNsHx 003_wide_knee_push_ups(上半身,初级)静.mp4
{zVJlJKxs 5M
/DbwqBx 002_narrow_knee_push_ups(上半身,初级)静.mp4
XHN?pVZ7 5.5M
,wX/cUyZ
001_knee_push_ups(上半身,初级)静.mp4
gkBat(Uc 5.7M
t$\]6RU ^4s#nf:} https://pan.baidu.com/s/1sgjWQhMfcgC6SCl1uA_kYw#list/ ?)]sfJG