98_lunge_twist(下半身,中级)静.mp4
XHX\+&6 8.6M
S,K'y?6 341_mod_jumping_jacks(有氧运动,初级).mp4
X*Ibk-PUM 5.3M
C*;g!~{ 300_star_toe_touch(柔韧性,初级)静.mp4
aoLYw 9 8.7M
oKl^Ttr 296_quadruped_knee_to_elbow(全身,中级)静.mp4
8"d0Su4r 11.4M
[fN?=,8 293_wall_lateral_pull_downs(上半身,初级)静.mp4
YbMeSU/sX 11M
^8,Y1r9`$ 253_sl_reach_foot(腹肌和核心肌群,高难度)静.mp4
s0}OsHAj 12.3M
qIbp0`m 251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4
/H_,1Fu| 12M
orGNza"A 249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4
6g/ <FM 8.8M
5dH}cXs 247_sl_balance(腹肌和核心肌群,初级)静.mp4
+-~:E_G 7.4M
W`baD!* 243_dynamic_calf_stretch(柔韧性,初级)静.mp4
+*dG'U6 5.3M
41c]o<!=)j 242_cat_cow(柔韧性,初级)静.mp4
3Un{Q~6h 7.9M
gW{<:6}!* 241_180_jumps(有氧运动,中级).mp4
K;%P_f/KJP 5.9M
X!} t`` 240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4
s
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$T\W'WR> 239_side_lunge_touchdown(下半身,中级)静.mp4
sSisO?F!Z 8.1M
e:SBX/\j 237_sl_jump_squats(下半身,高难度).mp4
R{s&6 7.9M
QvM+]pdR6 235_sl_squats(下半身,中级)静.mp4
e rz9CX 9M
^/|agQ7D2 233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4
jo75MSj 8.8M
K[tQ>C@s2 231_low_side_plank_leg_lifts(腹肌和核心肌群,高难度)静.mp4
o:H^
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nXgnlb= 230_knee_plyo_push_ups(上半身,中级).mp4
l(-We.:( 5.8M
)ZxDfRjL 229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4
Xb0$BAP 7.5M
k
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X$o$8s 8M
hT`kma 227_low_plank_knee_drops(腹肌和核心肌群,中级)静.mp4
axJuJ`+Y 6.7M
X<\E
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ZLsfF
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kA`Z#yu 225_beetle(腹肌和核心肌群,中级)静.mp4
9FB[`} 6.1M
yN9k-IPI 224_table_top_crunches(腹肌和核心肌群,初级)静.mp4
{!?
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x-wIgo+ 223_prone_x(腹肌和核心肌群,中级)静.mp4
bSOxM/N 9.2M
2TH13k$ 221_bent_leg_cross_overs(下半身,初级)静.mp4
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hu?Q,[+o 219_fire_hydrant(下半身,初级)静.mp4
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v'R{lXE 217_donkey_kicks(下半身,初级)静.mp4
3[R<JrO 7.5M
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81m3j`b 8.4M
Y7WxV>E 214_squat_jacks(下半身,中级).mp4
Yt]tRqrh;T 7.8M
\!!qzrq 213_sl_crab_bridge(下半身,中级)静.mp4
\Wdl1 =` 8.2M
{M`yYe
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)e#KL$B)v 7M
$;kFuJF 211_knee_narrow_to_wide_push_ups(上半身,中级).mp4
_|f1q 6.7M
m:kXr^!D 210_knee_up_down_push_ups(上半身,中级)静.mp4
<evvNSE 9.2M
4*k>M+o/C4 209_knee_side_to_side_push_ups(上半身,中级)静.mp4
@ |bN[X L 7.4M
T:v.]0l~ 208_knee_push_up_shoulder_taps(上半身,中级)静.mp4
#w%d
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nkI+"$Rz0 207_knee_push_up_side_planks(上半身,中级)静.mp4
vrRbUwL! 8.3M
=NHE_4/p 206_knee_commander_push_ups(上半身,中级)静.mp4
jZ
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o!R.QI^2VT 205_knee_stagger_push_ups(上半身,中级)静.mp4
d:Y!!LV-@L 8.3M
8fV.NCyE 200_arm_circles_backward(上半身,初级)静.mp4
4LG[i}u.N 5.7M
*QKxrg 199_arm_circles_forward(上半身,初级)静.mp4
K|i:tHF
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-^1}J 198_hip_openers(下半身,初级)静.mp4
W<f- 7M
Hrjry$t/J 197_walking_high_knees(有氧运动,初级).mp4
k|C~qe3E 6.6M
C%2BDj 196_standing_quadriceps_stretch(柔韧性,初级)静.mp4
lk.]!K$} 6.3M
wM$N#K@ 195_overhead_triceps_stretch(柔韧性,初级)静.mp4
x)35}mi){L 4.2M
7a$K@iWU 194_shoulder_cross_stretch(柔韧性,初级)静.mp4
e"Y ( 7< 4.6M
r 6.`9 193_lying_figure_4_stretch(柔韧性,初级)静.mp4
NCW<~ 6.9M
TLcev* 192_wall_pectoral_stretch(柔韧性,初级).mp4
a0wSXd 5.9M
sj9j47y 191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4
zd%n)jlwR 6.3M
/KU9sIE; 190_childs_pose(柔韧性,初级)静.mp4
UL{+mp
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0+-"9pED>E 189_cobblers_stretch(柔韧性,初级)静.mp4
=`MxgK + 6.7M
NO)Hi)$X6Y 187_declined_wall_push_ups(上半身,高难度).mp4
a&^HvXO(>( 4.9M
*B4?(&0 184_wall_handstand_kick_up(全身,中级).mp4
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,6J{-Iu 181_wall_climbs(全身,高难度).mp4
Z\YCjs% 7.4M
<{ER#}b:O 180_marching_wall_sit(下半身,中级)静.mp4
DOaTp f 6.3M
O/XG}G.x| 178_hip_adduction(下半身,初级)静.mp4
d}RU-uiW 4.9M
8v<802
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ZVelKI8> 5M
:P2{^0$ 175_wall_bridge(下半身,初级).mp4
I cJy$+ 6.1M
f|v5itO2 173_wall_sit(下半身,初级)静.mp4
N8[ &1 3.6M
8O[br@h:5 172_wall_push_offs(上半身,初级).mp4
Ci-CY/]s 5M
{PGiNY%q 170_inclined_wall_push_ups(上半身,初级)静.mp4
X-,mNvz 4.4M
0~a9gBG 169_up_downs(上半身,高难度).mp4
w"Q/ 6#!K 6.8M
Y>J$OA: 167_single_leg_pike_push_ups(上半身,高难度)静.mp4
,`pUz[wl 5.8M
BvnNAi 166_pike_push_ups(上半身,中级)静.mp4
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N*1{yl76x 7.6M
&Z3u(Eb 163_triceps_dip(上半身,初级).mp4
e,?qwZK:y 8.3M
whW%c8 160_kneel_stand(下半身,中级)静.mp4
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|F}6Zv 159_speed_skaters(有氧运动,中级).mp4
r!N> FE 3.9M
We`6# \Z X 158_skier_jumps(有氧运动,中级).mp4
h5o6G1ur 6.9M
~D0e\Q(A 157_outward_calf_raises(下半身,初级)静.mp4
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Z[ 53cVT^ 156_inward_calf_raises(下半身,初级)静.mp4
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;hgRMkmz4< 155_calf_raises(下半身,初级)静.mp4
JBI> D1`" 4.7M
^XgBkC~ 154_single_leg_bridge(下半身,初级)静.mp4
)MWbZAI 5.3M
yC:C 153_bridge(腹肌和核心肌群,初级)静.mp4
Fa0NHX2: 4.1M
mgd)w
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a5k![sw\ 8.2M
cU|tG!Ij? 150_inchworm_tuck_jumps(有氧运动,高难度).mp4
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H5eGl|Z5]^ 149_skier_abs(腹肌和核心肌群,高难度).mp4
H3xMoSs 7.4M
Q{o ]^tN 148_windshield_wipers(腹肌和核心肌群,高难度)静.mp4
u|+Dqe` 4.8M
A4tb>OM 147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4
O<`N0 7.3M
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OTj
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:^En\YcU 145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4
&SW~4 {n: 6.7M
6n?0MMtR 144_russian_twist_hard(腹肌和核心肌群,高难度)静.mp4
Wx` $hvdq 7.8M
I_s* pT 142_reverse_plank(腹肌和核心肌群,中级)静.mp4
5F78)qu6N 4.2M
`'E(L& 141_superman_pull(腹肌和核心肌群).mp4
3Viz0I<% 6.6M
.[:y`PCF 139_russian_twist_easy(腹肌和核心肌群,中级)静.mp4
nIqNhJ+ 5.3M
h:=W`(n5u 138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4
XS(Q)\" 5.7M
XY,!vLjL 135_leg_raises(腹肌和核心肌群,中级)静.mp4
l+#uQo6cqQ 7.2M
!BjJ5m 134_reverse_crunches(腹肌和核心肌群,中级)静.mp4
x
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r'<!wp@ 133_knee_tuck_crunches(腹肌和核心肌群,中级)静.mp4
3kavzB[ 7.2M
Ly-}HW ( 132_scissor_kicks(腹肌和核心肌群,中级)静.mp4
P
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yIu_DFq% 131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4
{Rz(0oD\ 5.6M
cB6LJ}R 130_bicycle_crunches(腹肌和核心肌群,中级)静.mp4
f;%=S:3 5.9M
6Qn};tbnD 129_inchworms(腹肌和核心肌群,初级)静.mp4
'j\~> a3\ 6.3M
P]
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Kut@z>SK 127_crunches(腹肌和核心肌群,初级)静.mp4
cS%;JV>C
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MmQk@~ 126_sit_ups(腹肌和核心肌群,初级)静.mp4
xz-?sD/xe 6.8M
qK)T#sh 124_mountain_climbers(有氧运动,初级)静.mp4
4
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>{{0odBF 122_tuck_jumps(有氧运动,高难度).mp4
x3l~k Z( 4.8M
2f5YkmGc"; 121_squat_stars(有氧运动,高难度).mp4
Y?V.O 5.4M
$#-O^0D 120_lateral_jump_touchdown(有氧运动,高难度).mp4
H}cq|hodn 6.3M
.1:B\R(( 119_squatting_quick_feet(有氧运动,中级).mp4
ig ^x%!; 5.8M
,0@QBr5P 118_lateral_jumps(有氧运动,中级).mp4
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VKcVwq 117_clap_jacks(有氧运动,初级).mp4
:{ Lihe~\ 3.8M
TR9dpt+T 116_star_jacks(有氧运动,中级).mp4
ap<r)<u 4.5M
x~E\zw 115_quick_feet(有氧运动,初级).mp4
E/2_@&U
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g~XR#vl$ 113_crossing_punches(有氧运动,初级)静.mp4
/<k]mY cu 3.4M
g'NR
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|`pDOd 109_rockstars(有氧运动,初级).mp4
>J_(~{-sNG 5.2M
ZU;nXqjc 108_wide_high_knees(有氧运动,初级).mp4
K?Jo"oy7 5.2M
M9.FtQhK/ 106_high_knees(有氧运动,初级).mp4
> .K 5.9M
9h"3u;/, 105_jumping_jacks(有氧运动,初级).mp4
t4UL|fI 5.2M
\s6VOR/ 104_jump_lunges(下半身,高难度).mp4
T%yGSk 5.3M
<=!FB8 . 103_lunge_high_knee_jumps(下半身,高难度).mp4
xHe"c< 5.9M
]4B&8n! 100_single_leg_deadlift(下半身,中级)静.mp4
RBpv40n0 5M
zFr#j~L" 099_touchdown_lunges(下半身,中级)静.mp4
pp+z5 7.9M
_adW>-wQ!d 097_pivot_lunges(下半身,中级)静.mp4
13A~."b 4.7M
gkDXt^Ob 096_side_lunges(下半身,中级)静.mp4
=
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q}C;~nMD 095_curtsy_lunges(下半身,中级)静.mp4
)O8w'4P5 4.6M
kBtzJ#j B 094_pendulum_lunges(下半身,中级)静.mp4
lL,0IfC, 9.1M
I7+yu> 093_lunge_to_front_kick(下半身,中级)静.mp4
-YS9u[
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]f6,4[ 092_lunge_to_high_knee(下半身,中级)静.mp4
P"|-)d 4.5M
ri49r*_1 091_backward_lunges(下半身,初级)静.mp4
l)f 2T@bHl 8M
)B
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TiKfIv 5.8M
F.AP)`6+* 089_forward_lunges(下半身,初级)静.mp4
NCVhWD21| 8.5M
Qp-P[Tc 088_flat_out_burpee_tuck_jumps(全身,高难度).mp4
2p~G][ 7.6M
CYdYa| 087_narrow_6_count_burpees(全身,高难度).mp4
7>3+]njw 4.4M
p3qKtMs0! 086_6_count_burpees(全身,高难度).mp4
SmV}Wf 6.6M
u179! 085_ultimate_burpees(全身,高难度)静.mp4
<m*j1|^{t 8.3M
oGL2uQXX 084_one_legged_6_count_burpees(全身,高难度)静.mp4
FAq9G-\B 7M
q:mqA$n 082_one_legged_4_count_burpees(全身,中级).mp4
dB8
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p-h(C'PqF 081_flat_out_burpees(全身,中级).mp4
\^dYmU 6.8M
#'I<q 079_4_count_burpees(全身,初级).mp4
lt%9Zgr[u 6.9M
A27!I+M 075_low_plank_double_knee(腹肌和核心肌群,高难度)静.mp4
rnC<
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[f?x,W~ 074_low_side_plank_twists(腹肌和核心肌群,高难度)静.mp4
A~;+P 7.4M
oN,9#*PVL 072_side_star_plank(腹肌和核心肌群,中级)静.mp4
<1<0 odB 6.1M
REPI>-| 071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4
sqO$ka{ 6.6M
wq]vcY9^ 069_low_plank_twists(腹肌和核心肌群,中级)静.mp4
=cI> { 7.2M
@Py?.H 068_low_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4
b<BkI""b 4.6M
%Lom#:L' 067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4
-ug-rdXV 6.6M
HFX,EE 066_low_plank_arm_reaches(腹肌和核心肌群,中级)静.mp4
kQ|phtbI 5.9M
X\5EF7:S 064_mod_low_side_plank(腹肌和核心肌群,初级)静.mp4
[@0Hmd7 7.4M
[pSQ8zdF" 063_low_side_plank(腹肌和核心肌群,初级)静.mp4
CIQ9dx7> 6.7M
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c#a>> V 6.4M
_3{8Zg 060_high_plank_limb_raises(腹肌和核心肌群,高难度)静.mp4
C^!~WFy 7.8M
RA}Y$ }^#' 059_high_plank_jumping_jacks(腹肌和核心肌群,高难度).mp4
=g)SZK 8.9M
F ZN}T{< 058_high_plank_double_knee(腹肌和核心肌群,高难度)静.mp4
64SRW8AH 4.7M
> (W\Eh{J 055_high_plank_jumps(腹肌和核心肌群,中级).mp4
bK|n
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vH@b 054_high_plank_jacks(腹肌和核心肌群,中级).mp4
1r<'&f5 7.2M
Rc}#4pM8 052_high_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4
p%5(Qqmlk 7.9M
7
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UC!"1)~mt` 6.3M
BUXlHh%<R 049_high_side_plank(腹肌和核心肌群,中级)静.mp4
GX N:= 6.5M
(n2=.9k! 048_mod_high_side_plank(腹肌和核心肌群,初级)静.mp4
/Mw0<# 6.5M
WISeP\:^ 047_high_plank_leg_lifts(腹肌和核心肌群,初级)静.mp4
:D:J_{HJ 6.1M
muKjeg'b 046_high_plank(腹肌和核心肌群,初级)静.mp4
>"D0vj 6.3M
Zrq\:KxX 045_pistol_squats(下半身,高难度)静.mp4
U-#vssJhk 3.6M
T>m|C}yy 044_180_jump_squats(下半身,高难度).mp4
Jy0
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M"8?XD% 042_butt_kicker_jump_squats(下半身,高难度).mp4
>x${I`2w 7.2M
{QT:1U\. 040_forward_jump_squats(下半身,中级).mp4
;z9U_ 5.4M
mnM$#%q;% 039_squat_to_high_knee_jumps(下半身,中级).mp4
bRx}ih 8M
5,du2 038_squat_side_kick(下半身,中级)静.mp4
*4g:V;L 4.7M
=]-D_$S~ 036_prisoner_squats(下半身,中级)静.mp4
U.J/ "}5`T 5M
.7n`]S/ 035_overhead_squats(下半身,中级)静.mp4
uD4$<rSHb 5.5M
eit %U 034_plie_jump_squats(下半身,中级).mp4
-7m7.>/M 5.2M
@*JS[w$1 032_jump_squats(下半身,中级).mp4
gm}zF%B" 6.6M
i$z*~SuM# 031_squat_to_high_knee(下半身,初级)静.mp4
m"~),QwF9 8.9M
K[9{]$(Z 030_pulsing_squats(下半身,初级)静.mp4
9S{0vc/2@ 5.2M
g#[,4o; 029_plie_squats(下半身,初级)静.mp4
:JzJ(q/ 7.5M
KOD%>+vG$ 028_narrow_squats(下半身,初级)静.mp4
3@mW/l>X 6M
X1GM
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vtXZ`[D,l) 7.4M
&(A'uX.>pr 024_typewriter_push_ups(上半身,高难度)静.mp4
}E\u2] 5.6M
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