98_lunge_twist(下半身,中级)静.mp4
y
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,,Vuvn 341_mod_jumping_jacks(有氧运动,初级).mp4
1h?:gOig 5.3M
xb^M33-y 300_star_toe_touch(柔韧性,初级)静.mp4
YZ5[# E@l 8.7M
5R#:ALwX: 296_quadruped_knee_to_elbow(全身,中级)静.mp4
7+J<N@.d 11.4M
^}hSsE 293_wall_lateral_pull_downs(上半身,初级)静.mp4
|Fzt|
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&. "ltB 253_sl_reach_foot(腹肌和核心肌群,高难度)静.mp4
2{)<D
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d|$-Sz 251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4
\
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;:ocU? 249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4
l8N5}!N 8.8M
A:,V) 247_sl_balance(腹肌和核心肌群,初级)静.mp4
+PHuQ 7.4M
rj;~SC{ 243_dynamic_calf_stretch(柔韧性,初级)静.mp4
.
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8X=2#
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"I45=nf 7.9M
yTU'voE.| 241_180_jumps(有氧运动,中级).mp4
RS
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ltmD=-]G_ 240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4
9B1bq # 8.1M
7e<\11uI]a 239_side_lunge_touchdown(下半身,中级)静.mp4
O:[@?l 8.1M
VN<baK%] 237_sl_jump_squats(下半身,高难度).mp4
(
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J y0TV jA 235_sl_squats(下半身,中级)静.mp4
=&;}#A%m 9M
T`| >oX 233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4
|>=\
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_zFJ]7Ym.) 231_low_side_plank_leg_lifts(腹肌和核心肌群,高难度)静.mp4
ZvW&%*k= 8.1M
Sy3
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(I(k$g[> 5.8M
F}_Zh9/$( 229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4
${, !L l7) 7.5M
m:5bb3 228_high_plank_knee_drops(腹肌和核心肌群,中级)静.mp4
hUMFfc? 8M
;F>I+l_X 227_low_plank_knee_drops(腹肌和核心肌群,中级)静.mp4
/)xQ# yfX 6.7M
3a6 226_low_plank_crunches(腹肌和核心肌群,高难度)静.mp4
<e' l"3+9( 8.4M
=zKbvwe%X 225_beetle(腹肌和核心肌群,中级)静.mp4
IHf#P5y_ 6.1M
fn\&%`U 224_table_top_crunches(腹肌和核心肌群,初级)静.mp4
Zq"wq[GCN 6.8M
A/*h[N+2! 223_prone_x(腹肌和核心肌群,中级)静.mp4
{]:B80I;2 9.2M
7:h_U9Za?$ 221_bent_leg_cross_overs(下半身,初级)静.mp4
#Xd#Ncj 8.5M
ou'|e "tI 219_fire_hydrant(下半身,初级)静.mp4
4 {3<
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mi{ r7.e5I 217_donkey_kicks(下半身,初级)静.mp4
:vy./83W 7.5M
I}7=\S/@ 216_frog_squats(下半身,中级).mp4
3ocRq
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u&ozc 214_squat_jacks(下半身,中级).mp4
Q##L|*Qy 7.8M
STQ~mFs" 213_sl_crab_bridge(下半身,中级)静.mp4
7!E7XP6,~> 8.2M
'O]J
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g4>1> .s 7M
$^"_Fox]A\ 211_knee_narrow_to_wide_push_ups(上半身,中级).mp4
N&+DhKw 6.7M
de?lO;8 210_knee_up_down_push_ups(上半身,中级)静.mp4
r$.v"Wh) 9.2M
H!ISQ8{V 209_knee_side_to_side_push_ups(上半身,中级)静.mp4
TANt*r7 7.4M
Oe%jV,S |V 208_knee_push_up_shoulder_taps(上半身,中级)静.mp4
wa4(tM2 9.9M
#o-CG
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k34!*(`q 8.3M
zE<G wVI~ 206_knee_commander_push_ups(上半身,中级)静.mp4
(-rw]=Qu 7.6M
vxC,
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Pxm~2PAm 8.3M
hFWK^]~ a 200_arm_circles_backward(上半身,初级)静.mp4
Lg4I6 G 5.7M
z;EnAy {9 199_arm_circles_forward(上半身,初级)静.mp4
,\RxKSU 5.7M
)|zna{g\ 198_hip_openers(下半身,初级)静.mp4
p~THliwd 7M
= g)G! 197_walking_high_knees(有氧运动,初级).mp4
ec` $2u 6.6M
aF\?X&| 196_standing_quadriceps_stretch(柔韧性,初级)静.mp4
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f5'@m 6.3M
';bovh@* 195_overhead_triceps_stretch(柔韧性,初级)静.mp4
5Pl~du 4.2M
A/"p PO 194_shoulder_cross_stretch(柔韧性,初级)静.mp4
NQ(}rr'. 4.6M
`L=$,7` 193_lying_figure_4_stretch(柔韧性,初级)静.mp4
+~A<&7[} 6.9M
)vFZl] 192_wall_pectoral_stretch(柔韧性,初级).mp4
{1ic*cZS 5.9M
'qg q8 191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4
.%4{zaB 6.3M
C=/nZGG 190_childs_pose(柔韧性,初级)静.mp4
R?Or=W)i 5.5M
kDG'5X;+ 189_cobblers_stretch(柔韧性,初级)静.mp4
| <ZkJR3B 6.7M
!*gTC1bvB 187_declined_wall_push_ups(上半身,高难度).mp4
a/wkc*}}/ 4.9M
h7S&tW GU 184_wall_handstand_kick_up(全身,中级).mp4
wB;'+d& 4.7M
?=uw0~O[ 181_wall_climbs(全身,高难度).mp4
ep<2u
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x@]pUA1 180_marching_wall_sit(下半身,中级)静.mp4
_8'F I_E3 6.3M
XHlx89v7 178_hip_adduction(下半身,初级)静.mp4
*?+maK{5+ 4.9M
~=,|dGAa$ 177_hip_abduction(下半身,初级)静.mp4
NX(.Lw} 5M
d6.9]V? 175_wall_bridge(下半身,初级).mp4
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SdfrLdi}Y 173_wall_sit(下半身,初级)静.mp4
]{[VTjC7rY 3.6M
GBZx@B[TY 172_wall_push_offs(上半身,初级).mp4
+0O{"XM 5M
h,V#V1>Hu 170_inclined_wall_push_ups(上半身,初级)静.mp4
}hFjl4`xa 4.4M
;mLbJT
169_up_downs(上半身,高难度).mp4
2Ax HhD. 6.8M
?eb2T`\0Q 167_single_leg_pike_push_ups(上半身,高难度)静.mp4
$W8 5.8M
}>:x 166_pike_push_ups(上半身,中级)静.mp4
;6} *0V_!k 6.8M
[D H@>:"dd 164_knee_up_downs(上半身,初级)静.mp4
%L./U$ 7.6M
j]"Yzt~u 163_triceps_dip(上半身,初级).mp4
UP]J`\$o 8.3M
iD|"} }01 160_kneel_stand(下半身,中级)静.mp4
B*owV%
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eD, 7gC- 159_speed_skaters(有氧运动,中级).mp4
1px:(8]{ 3.9M
VB 8t"5 158_skier_jumps(有氧运动,中级).mp4
+6!.)Ea= 6.9M
$s hlNW\ 157_outward_calf_raises(下半身,初级)静.mp4
zy#E qv 5M
2f]9I1{ 156_inward_calf_raises(下半身,初级)静.mp4
2I'\o7Y 4.9M
[j5^Zb&0 155_calf_raises(下半身,初级)静.mp4
IjDG 4.7M
m4nJ9<- 154_single_leg_bridge(下半身,初级)静.mp4
IrXC/?^h 5.3M
Ox&g#,@h 153_bridge(腹肌和核心肌群,初级)静.mp4
zu}h3n5 4.1M
Uc}L/ax 151_straight_leg_bicycle_crunches(腹肌和核心肌群,高难度)静.mp4
UG+wRX :dA 8.2M
)*^PMf 150_inchworm_tuck_jumps(有氧运动,高难度).mp4
;1cX|N= 6.2M
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fj 19U9R 7.4M
AdB5D_ Ir 148_windshield_wipers(腹肌和核心肌群,高难度)静.mp4
)4a&OlEI 4.8M
];1z%. 147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4
$Tq-<FbM) 7.3M
T.HI
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@)m+O#a 4.5M
$xS `i-| 145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4
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5Lt&P
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9r7QE&. 7.8M
FI~)ZhE)] 142_reverse_plank(腹肌和核心肌群,中级)静.mp4
;=6++Oq 4.2M
6[c
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gB<p 6.6M
-^;G^Uq6= 139_russian_twist_easy(腹肌和核心肌群,中级)静.mp4
/v;g v[ 5.3M
x-U^U.i@ 138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4
RN3w{^Ll 5.7M
i[^?24~ c 135_leg_raises(腹肌和核心肌群,中级)静.mp4
1(!QutEb 7.2M
~/\;7E{8! 134_reverse_crunches(腹肌和核心肌群,中级)静.mp4
f b_tda",} 4.7M
>lyUr*4PX 133_knee_tuck_crunches(腹肌和核心肌群,中级)静.mp4
.Kq>/6
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(XRj##G{ 132_scissor_kicks(腹肌和核心肌群,中级)静.mp4
_?@>S 7- 6.4M
mw`%xID* 131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4
8R:H{)o~s} 5.6M
*`);_EVc 130_bicycle_crunches(腹肌和核心肌群,中级)静.mp4
t3Q;1#Zf 5.9M
f<WnPoV 129_inchworms(腹肌和核心肌群,初级)静.mp4
*=S\jek 6.3M
XT= #+ 128_superman(腹肌和核心肌群,初级)静.mp4
J(M0t~RZ 4.7M
+]CKu$,8 127_crunches(腹肌和核心肌群,初级)静.mp4
akBR"y:~:H 10.4M
rEdr8qw 126_sit_ups(腹肌和核心肌群,初级)静.mp4
j>?H^fB 6.8M
X\
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;myu8B7& 4.8M
Gr?"okaA 122_tuck_jumps(有氧运动,高难度).mp4
-j]r\EVKS 4.8M
`
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v>)[NAY9 5.4M
n4k.tq 120_lateral_jump_touchdown(有氧运动,高难度).mp4
b3EW"^Ar 6.3M
F^T7u?^) 119_squatting_quick_feet(有氧运动,中级).mp4
@w6^*Z_hQ 5.8M
tJ.LPgfZ 118_lateral_jumps(有氧运动,中级).mp4
cGsxfwD 3.5M
\fU{$ 117_clap_jacks(有氧运动,初级).mp4
V>A@Sw 3.8M
0'BR Sa< 116_star_jacks(有氧运动,中级).mp4
,`/!0Wmt 4.5M
:'I mz 115_quick_feet(有氧运动,初级).mp4
5:CC\!&QBV 4.4M
tI{
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1oj7R7 3.4M
WU#bA|Cf 112_punches(有氧运动,初级)静.mp4
!&E>8h 7M
cKF02?)TX 111_jog_in_place(有氧运动,初级)静.mp4
pR 1 v^m| 3.9M
Wz:MPdz3( 109_rockstars(有氧运动,初级).mp4
:XBeGNI*# 5.2M
M29[\
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yW|yZ(7 5.2M
<B$Lu4b@c 106_high_knees(有氧运动,初级).mp4
Lkk'y})/ 5.9M
<LZvG IMl 105_jumping_jacks(有氧运动,初级).mp4
t
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'D\(p,(Mt 104_jump_lunges(下半身,高难度).mp4
6$)Yqg`X 5.3M
i]hFiX 103_lunge_high_knee_jumps(下半身,高难度).mp4
Yq`r>g 5.9M
#5G!lbH 100_single_leg_deadlift(下半身,中级)静.mp4
N1P[&lR 5M
y"$|?187x 099_touchdown_lunges(下半身,中级)静.mp4
3{d1Jk/S 7.9M
#1u4Hi(x5 097_pivot_lunges(下半身,中级)静.mp4
i0p"q p 4.7M
MV9{>xX 096_side_lunges(下半身,中级)静.mp4
=kZPd>&L 8.2M
r^ #.yUz 095_curtsy_lunges(下半身,中级)静.mp4
>4~{CXZ 4.6M
1ZhJ?PI,9{ 094_pendulum_lunges(下半身,中级)静.mp4
q*Ns]f'a 9.1M
>?U(w< 093_lunge_to_front_kick(下半身,中级)静.mp4
W1r- uR 9M
S:rW}r J 092_lunge_to_high_knee(下半身,中级)静.mp4
pgU54Ef 4.5M
O+.V,`O 091_backward_lunges(下半身,初级)静.mp4
a4g=cs<9} 8M
k[Uc_= 090_walking_lunges(下半身,初级).mp4
QE<63| 5.8M
"St, 4b 089_forward_lunges(下半身,初级)静.mp4
8"8sI 8.5M
Om>6<3n 088_flat_out_burpee_tuck_jumps(全身,高难度).mp4
lOd[8|/ 7.6M
{l *ps-fi 087_narrow_6_count_burpees(全身,高难度).mp4
YD jQ&EH 4.4M
m>zUwGYEu 086_6_count_burpees(全身,高难度).mp4
tEiN(KA!5 6.6M
Y/gVyQ( 085_ultimate_burpees(全身,高难度)静.mp4
QnaMj
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I|Z5*iXqCm 084_one_legged_6_count_burpees(全身,高难度)静.mp4
"vU
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I \vu?$w 082_one_legged_4_count_burpees(全身,中级).mp4
kz,Nz09}W 5.3M
Sm+Ek@Ax 081_flat_out_burpees(全身,中级).mp4
z<^HohT 6.8M
1__p1 079_4_count_burpees(全身,初级).mp4
]C)PZZI=' 6.9M
; M"hX 075_low_plank_double_knee(腹肌和核心肌群,高难度)静.mp4
2R2Z6} 5.3M
PcUi+[s;x 074_low_side_plank_twists(腹肌和核心肌群,高难度)静.mp4
mqq~&nI 7.4M
8.Y6r 072_side_star_plank(腹肌和核心肌群,中级)静.mp4
0qJ(3N 6.1M
Pb]s+1 071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4
]0m4esK` 6.6M
,"j|0Q 069_low_plank_twists(腹肌和核心肌群,中级)静.mp4
J"6_H =s 7.2M
%@H;6
068_low_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4
[R
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v,+2CVdW 067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4
TO( =4;U 6.6M
V)N9V|O' 066_low_plank_arm_reaches(腹肌和核心肌群,中级)静.mp4
%\r4c*O1q 5.9M
!R)v2Mk| 064_mod_low_side_plank(腹肌和核心肌群,初级)静.mp4
U]e;=T:3 7.4M
L2Gm0 v 063_low_side_plank(腹肌和核心肌群,初级)静.mp4
]MUuz'< 6.7M
P_&2HA,I 061_low_plank(腹肌和核心肌群,初级)静.mp4
I"T
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DOU\X N 060_high_plank_limb_raises(腹肌和核心肌群,高难度)静.mp4
RMLs(?e 7.8M
Ae`K
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Z[0xqGYLB 8.9M
mKxQU0 ` 058_high_plank_double_knee(腹肌和核心肌群,高难度)静.mp4
hz\7Z+ $L_ 4.7M
ajkRL|^ 055_high_plank_jumps(腹肌和核心肌群,中级).mp4
F5+f?B~?R? 4.6M
@xO<~ 054_high_plank_jacks(腹肌和核心肌群,中级).mp4
)W*S6}A 7.2M
[[[p@d/Y 052_high_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4
f>p;Jh{2fn 7.9M
W J^r~*r 051_high_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4
<5C3c&sds 6.3M
7U?x8%H* 049_high_side_plank(腹肌和核心肌群,中级)静.mp4
pmQ9iA@= 6.5M
(hd2&mSy 048_mod_high_side_plank(腹肌和核心肌群,初级)静.mp4
7z F29gC 6.5M
@Cw<wrem 047_high_plank_leg_lifts(腹肌和核心肌群,初级)静.mp4
Sfh \4h$H 6.1M
Mg^GN-l 046_high_plank(腹肌和核心肌群,初级)静.mp4
1{nXmtvr 6.3M
Y}nE/bmx&9 045_pistol_squats(下半身,高难度)静.mp4
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~poy`h' 044_180_jump_squats(下半身,高难度).mp4
BhdJ/C^ 7.5M
]_F%{ 8| 042_butt_kicker_jump_squats(下半身,高难度).mp4
wm8(Ju 7.2M
roW8 4x 040_forward_jump_squats(下半身,中级).mp4
s:;!QIC5jo 5.4M
e:!&y\'"9 039_squat_to_high_knee_jumps(下半身,中级).mp4
sl/# 1B 8M
p jHUlQ 038_squat_side_kick(下半身,中级)静.mp4
OU0\xx1/ 4.7M
MlS<txFPS 036_prisoner_squats(下半身,中级)静.mp4
}1d
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{!'AR`| 035_overhead_squats(下半身,中级)静.mp4
kQ{pFFO 5.5M
,}`II|.oB 034_plie_jump_squats(下半身,中级).mp4
gt'0B-;W 5.2M
>KM<P[BRd 032_jump_squats(下半身,中级).mp4
Td"f(&Hk& 6.6M
Tfs7SC8ta 031_squat_to_high_knee(下半身,初级)静.mp4
V><5N;w 8.9M
b/5;377_ 030_pulsing_squats(下半身,初级)静.mp4
[T~O%ly7x& 5.2M
dO rgqz`e 029_plie_squats(下半身,初级)静.mp4
(j}"1 7.5M
GG%j+Ed 028_narrow_squats(下半身,初级)静.mp4
H%Q@DW8~@ 6M
]| ~],\ 027_squats(下半身,初级)静.mp4
5XA6IL|/l 7.4M
e)7[weGN 024_typewriter_push_ups(上半身,高难度)静.mp4
OYy %aA}h 5.6M
%2
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