98_lunge_twist(下半身,中级)静.mp4
]VmzKA|h+ 8.6M
KX$qM g1j 341_mod_jumping_jacks(有氧运动,初级).mp4
G<Th<JF)Q 5.3M
/7S-|%1 300_star_toe_touch(柔韧性,初级)静.mp4
Rs^jk)Z:) 8.7M
u_hE7#i 296_quadruped_knee_to_elbow(全身,中级)静.mp4
.) ?2)Fl 11.4M
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,$ho2R),Fn 11M
W'm!f 253_sl_reach_foot(腹肌和核心肌群,高难度)静.mp4
lsN/$M|} 12.3M
F?!};~$=Z 251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4
|
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D6"~fjHh 249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4
19pND
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Gl dH SCy 247_sl_balance(腹肌和核心肌群,初级)静.mp4
CAA tco5 7.4M
H,01o5J 243_dynamic_calf_stretch(柔韧性,初级)静.mp4
3m?@7 F 5.3M
i,C0o 242_cat_cow(柔韧性,初级)静.mp4
-%7Jj;yA 7.9M
^/ULh,w!fP 241_180_jumps(有氧运动,中级).mp4
ktkn2Twa/ 5.9M
h0&>GY;i 240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4
I%.jc2kK 8.1M
?*(r1grHl 239_side_lunge_touchdown(下半身,中级)静.mp4
;Hz`0V 8.1M
OcyiL)tv 5 237_sl_jump_squats(下半身,高难度).mp4
cWX"e6 7.9M
g!~-^_F 235_sl_squats(下半身,中级)静.mp4
$4#=#aKW. 9M
p=#'B*'w 233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4
j=!(F`/ 8.8M
rQ9?N^&!% 231_low_side_plank_leg_lifts(腹肌和核心肌群,高难度)静.mp4
60.[t9pk6 8.1M
iqc4O
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QYODmeu 5.8M
Wo<PmSt9i 229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4
ir( -$*J 7.5M
^!-E`<jW8 228_high_plank_knee_drops(腹肌和核心肌群,中级)静.mp4
7TMDZ* 8M
4O5n6~24 227_low_plank_knee_drops(腹肌和核心肌群,中级)静.mp4
dM>j<JC= 6.7M
*FI5z[8, 226_low_plank_crunches(腹肌和核心肌群,高难度)静.mp4
`[g#Mxw 8.4M
N{0+C?{_ 225_beetle(腹肌和核心肌群,中级)静.mp4
3N)Ycf8 6.1M
*Xf[b)FR 224_table_top_crunches(腹肌和核心肌群,初级)静.mp4
o`JlXuG?o 6.8M
zz+M1n-;o 223_prone_x(腹肌和核心肌群,中级)静.mp4
4w?]dDyc% 9.2M
bahc{ZC2 221_bent_leg_cross_overs(下半身,初级)静.mp4
C.Wms}XA 8.5M
v#T?YK 219_fire_hydrant(下半身,初级)静.mp4
0%q{UW2 8.1M
^=heen<S% 217_donkey_kicks(下半身,初级)静.mp4
{d*qlztO 7.5M
}+QhW]nO{F 216_frog_squats(下半身,中级).mp4
6_ 33*/>=c 8.4M
4jq`No_ 214_squat_jacks(下半身,中级).mp4
{
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3.GdKP.% 213_sl_crab_bridge(下半身,中级)静.mp4
`CTkx?e[ 8.2M
g z)wUQ|W 212_crab_bridge(下半身,初级)静.mp4
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)f:!#v(K 211_knee_narrow_to_wide_push_ups(上半身,中级).mp4
R?={{+O 6.7M
wXIe5 210_knee_up_down_push_ups(上半身,中级)静.mp4
*cI6&;y 9.2M
!z"a_ 209_knee_side_to_side_push_ups(上半身,中级)静.mp4
~Q{[fy= 7.4M
Aspj*CDu 208_knee_push_up_shoulder_taps(上半身,中级)静.mp4
eKU@>5 9.9M
h~^qG2TYWq 207_knee_push_up_side_planks(上半身,中级)静.mp4
\M3NasZ 8.3M
A{u\8-u 206_knee_commander_push_ups(上半身,中级)静.mp4
leX7(Y;!a7 7.6M
k7Be'E
BKG 205_knee_stagger_push_ups(上半身,中级)静.mp4
GFy0R"&d[ 8.3M
T[8"u<O96 200_arm_circles_backward(上半身,初级)静.mp4
-h^} jP8 5.7M
EFT02#F_f 199_arm_circles_forward(上半身,初级)静.mp4
y[ rB" 5.7M
b'Nvx9=W 198_hip_openers(下半身,初级)静.mp4
cr=FMfhB 7M
O.
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D ^T7pO 6.6M
BSq;RG( 196_standing_quadriceps_stretch(柔韧性,初级)静.mp4
#u]_7/(</` 6.3M
1_dMe%53 195_overhead_triceps_stretch(柔韧性,初级)静.mp4
]Pg?(lr6) 4.2M
F%ylR^H> 194_shoulder_cross_stretch(柔韧性,初级)静.mp4
STF}~`b:3 4.6M
V~g
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*9U4^lJjn 6.9M
Xj@
192_wall_pectoral_stretch(柔韧性,初级).mp4
fSQ3 :o 5.9M
<EM LiiNY 191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4
-+S~1`0 6.3M
j8ohzX[
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Ws}kb@5 5.5M
XQg%*Rw+t 189_cobblers_stretch(柔韧性,初级)静.mp4
88+\mX;A# 6.7M
4-?`# 187_declined_wall_push_ups(上半身,高难度).mp4
e>i8 =U`; 4.9M
xZ{|D 184_wall_handstand_kick_up(全身,中级).mp4
%q\P 'cK 4.7M
] l qFht 181_wall_climbs(全身,高难度).mp4
=LeVJGF 7.4M
BBuYO$p 180_marching_wall_sit(下半身,中级)静.mp4
~sU!
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]mLTF',5 178_hip_adduction(下半身,初级)静.mp4
ePcI^}{ 4.9M
Xy(SzJ% 177_hip_abduction(下半身,初级)静.mp4
ur"e
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(k2J{6] 175_wall_bridge(下半身,初级).mp4
.WPR}v,.Z 6.1M
~D-OL*2 173_wall_sit(下半身,初级)静.mp4
/IQ-|Qkg 3.6M
`b'|FKc] 172_wall_push_offs(上半身,初级).mp4
Q17o5##x7 5M
KA*
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3~1lVU: 4.4M
#+D
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=g>7|?6>= 6.8M
@W5hrei 167_single_leg_pike_push_ups(上半身,高难度)静.mp4
&.bR1wX 5.8M
*U^\Mwp 166_pike_push_ups(上半身,中级)静.mp4
~9ls~$+* 6.8M
F8r455_W" 164_knee_up_downs(上半身,初级)静.mp4
dmMr8-w 7.6M
r1H['{$ 163_triceps_dip(上半身,初级).mp4
$}"Wta 8.3M
%K f. F 160_kneel_stand(下半身,中级)静.mp4
yp/V8C 4.8M
Rb>RjHo S 159_speed_skaters(有氧运动,中级).mp4
^1&
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kG7,1teMk 158_skier_jumps(有氧运动,中级).mp4
x%?*]*W 6.9M
:8!3*C-= 157_outward_calf_raises(下半身,初级)静.mp4
R(Pa Q 5M
^HN 156_inward_calf_raises(下半身,初级)静.mp4
D"XQ!1
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*/dsMa 155_calf_raises(下半身,初级)静.mp4
1?#p !;& 4.7M
z?> y 154_single_leg_bridge(下半身,初级)静.mp4
bqwW9D( 5.3M
YH+\rb_ 153_bridge(腹肌和核心肌群,初级)静.mp4
gm\o>YclS 4.1M
tVh4v#@+ 151_straight_leg_bicycle_crunches(腹肌和核心肌群,高难度)静.mp4
s{EX ; 8.2M
e8uIh[+ 0 150_inchworm_tuck_jumps(有氧运动,高难度).mp4
)B5gs%u] 6.2M
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c<h~ 149_skier_abs(腹肌和核心肌群,高难度).mp4
D$!p+Q 7.4M
yt#
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N#!1@!2BN 4.8M
{-]HYk 147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4
?g#t3j>zoF 7.3M
3 &Zx*: 146_v_ups(腹肌和核心肌群,高难度).mp4
'oeg[ 4.5M
>xMhA`l 145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4
8q[WfD 6.7M
fB"gM2' 144_russian_twist_hard(腹肌和核心肌群,高难度)静.mp4
nKJ7K8) 7.8M
+=04X F: 142_reverse_plank(腹肌和核心肌群,中级)静.mp4
3S|;yOl#X 4.2M
Dj&bHC5% 141_superman_pull(腹肌和核心肌群).mp4
EKJ4_kkjM 6.6M
bh6wI%8H 139_russian_twist_easy(腹肌和核心肌群,中级)静.mp4
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;Sl0kSu 138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4
Gqb-3ngH 5.7M
N}<U[nh' 135_leg_raises(腹肌和核心肌群,中级)静.mp4
v 5ddb) 7.2M
d3J_IW+8R$ 134_reverse_crunches(腹肌和核心肌群,中级)静.mp4
2*DS_=6o 4.7M
${,eQ\ 133_knee_tuck_crunches(腹肌和核心肌群,中级)静.mp4
&
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x9
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. pEeR 131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4
@[Qg}'i 5.6M
"/h"Xg>q 130_bicycle_crunches(腹肌和核心肌群,中级)静.mp4
!fjU?_[S 5.9M
/1
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c)YGwkY,, 6.3M
}ucg!i3C 128_superman(腹肌和核心肌群,初级)静.mp4
lXy@Cf 4.7M
_ShJ3\,K 127_crunches(腹肌和核心肌群,初级)静.mp4
/4BXF4ksi, 10.4M
#IA(*oM 126_sit_ups(腹肌和核心肌群,初级)静.mp4
CP#MNNvgrw 6.8M
'ZgW~G]S 124_mountain_climbers(有氧运动,初级)静.mp4
6U3@-+lF 4.8M
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Z"KuS 4.8M
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/s_$CSiB 5.4M
'MlC
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m;1e xa 119_squatting_quick_feet(有氧运动,中级).mp4
)% c)-c 5.8M
lhODNWi 118_lateral_jumps(有氧运动,中级).mp4
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/k Vc7LC 117_clap_jacks(有氧运动,初级).mp4
f^)nZ:~ 3.8M
+34jot.! 116_star_jacks(有氧运动,中级).mp4
Ci:Q
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g o Z# 115_quick_feet(有氧运动,初级).mp4
`W S
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," R_ve 113_crossing_punches(有氧运动,初级)静.mp4
LA0x6E+I 3.4M
FeRuZww._J 112_punches(有氧运动,初级)静.mp4
dAt[i\S 7M
_(
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d0,F'?.0| 3.9M
`t2! M\) 109_rockstars(有氧运动,初级).mp4
IsL/p3| 5.2M
WF0>R^SpZ 108_wide_high_knees(有氧运动,初级).mp4
W5
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e@VRdhb 106_high_knees(有氧运动,初级).mp4
m<ruFxY 5.9M
] 6B!eB
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'FXZ`+r| 5.2M
B 1.@K } 104_jump_lunges(下半身,高难度).mp4
8R D)
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@SB+u+mOS 103_lunge_high_knee_jumps(下半身,高难度).mp4
=MLL-a1 5.9M
ir?9{t/() 100_single_leg_deadlift(下半身,中级)静.mp4
*r3vTgo$ 5M
|th )Q 099_touchdown_lunges(下半身,中级)静.mp4
((q(Q9(F 7.9M
"G(/MT^C 097_pivot_lunges(下半身,中级)静.mp4
_s,svQ8# 4.7M
o`0H(\en 096_side_lunges(下半身,中级)静.mp4
I{bi3y0 8.2M
PS1~6f"D 095_curtsy_lunges(下半身,中级)静.mp4
k]sT'}[n 4.6M
[i _x
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n\Nl2u& m 9.1M
[%Xfl7;Wh 093_lunge_to_front_kick(下半身,中级)静.mp4
C(hg"_W ou 9M
)YnN9"8 092_lunge_to_high_knee(下半身,中级)静.mp4
t]XJq 4.5M
UkKpSL}Q2 091_backward_lunges(下半身,初级)静.mp4
LOzKpvGl 8M
x N)Ck76 090_walking_lunges(下半身,初级).mp4
j=4>In?x 5.8M
,Fiiw 089_forward_lunges(下半身,初级)静.mp4
OwUbm0)h^V 8.5M
w ?aLWySYT 088_flat_out_burpee_tuck_jumps(全身,高难度).mp4
wl9icrR> 7.6M
M$9h)3(B 087_narrow_6_count_burpees(全身,高难度).mp4
`SrVMb( 4.4M
H;ib3? 086_6_count_burpees(全身,高难度).mp4
:f:C*mYvu 6.6M
"Q4{6FH+mB 085_ultimate_burpees(全身,高难度)静.mp4
;<H2N0qJ( 8.3M
!}?]&[N= 084_one_legged_6_count_burpees(全身,高难度)静.mp4
zZ-*/THB@R 7M
P])O\<)J 082_one_legged_4_count_burpees(全身,中级).mp4
>{Q2S 5.3M
g>f394j 081_flat_out_burpees(全身,中级).mp4
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F_`Gs8-VH 6.9M
iDr0_y*t 075_low_plank_double_knee(腹肌和核心肌群,高难度)静.mp4
(B5G?cB9 5.3M
t[Q\T0E 074_low_side_plank_twists(腹肌和核心肌群,高难度)静.mp4
pm+[,u!i 7.4M
4<|
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"^`
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62) F 071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4
v80e]M! 6.6M
f{0PLFj 069_low_plank_twists(腹肌和核心肌群,中级)静.mp4
l]gfT& 7.2M
=8-e1R/ 068_low_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4
-L@=j 4.6M
ND*5pRzvp 067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4
PQ" Dl=, 6.6M
h.NA$E?7 066_low_plank_arm_reaches(腹肌和核心肌群,中级)静.mp4
"\
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#"l=Lv 064_mod_low_side_plank(腹肌和核心肌群,初级)静.mp4
TQE_zOa: 7.4M
XQ>m8K?\d 063_low_side_plank(腹肌和核心肌群,初级)静.mp4
%"D-1&%zY 6.7M
hdzaU&w 061_low_plank(腹肌和核心肌群,初级)静.mp4
R
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r.[k D"l 060_high_plank_limb_raises(腹肌和核心肌群,高难度)静.mp4
\oyr[so(i 7.8M
Flsf5 Tr0 059_high_plank_jumping_jacks(腹肌和核心肌群,高难度).mp4
zK v}J 8.9M
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|yr}g-m 4.7M
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S"*wP[d.9 7.2M
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Pg7/g=Va 7.9M
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G"]'`2.m 6.3M
6;Bqu5_Cj 049_high_side_plank(腹肌和核心肌群,中级)静.mp4
c;VW>&,B 6.5M
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$P$OWp?b 6.5M
/1YqDK0 047_high_plank_leg_lifts(腹肌和核心肌群,初级)静.mp4
S[Et!gj: 6.1M
/n_N`VJ7H 046_high_plank(腹肌和核心肌群,初级)静.mp4
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o&zeOJW 045_pistol_squats(下半身,高难度)静.mp4
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GKX#-zsh79 044_180_jump_squats(下半身,高难度).mp4
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EyhQjsaT 7.2M
IsI\T8yfc 040_forward_jump_squats(下半身,中级).mp4
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w;XX jT 039_squat_to_high_knee_jumps(下半身,中级).mp4
ffd yDUzQ 8M
^vUdf.n9 038_squat_side_kick(下半身,中级)静.mp4
d:3G4g 4.7M
uXXwMc<p 036_prisoner_squats(下半身,中级)静.mp4
@l 1 piz8 5M
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/IODRso/! 5.2M
6u7>S? 032_jump_squats(下半身,中级).mp4
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\\_Qv 031_squat_to_high_knee(下半身,初级)静.mp4
pl5!Ih6 8.9M
y 2bZo'Z 030_pulsing_squats(下半身,初级)静.mp4
mD tD7FzJ 5.2M
EI'( 029_plie_squats(下半身,初级)静.mp4
,`K'qms 7.5M
VK8 5A 028_narrow_squats(下半身,初级)静.mp4
5E$)Ip 6M
%A04'dj`zQ 027_squats(下半身,初级)静.mp4
E
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:WE(1!P@ 024_typewriter_push_ups(上半身,高难度)静.mp4
.hUndg 5.6M
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