98_lunge_twist(下半身,中级)静.mp4
SKJW%(|3 8.6M
<N5rv3
s 341_mod_jumping_jacks(有氧运动,初级).mp4
1$OVe4H1 5.3M
/u?9S/ 300_star_toe_touch(柔韧性,初级)静.mp4
g 9|qbKQ:[ 8.7M
mo*'"/ 296_quadruped_knee_to_elbow(全身,中级)静.mp4
p6[#f96^u 11.4M
qM*S*,s 293_wall_lateral_pull_downs(上半身,初级)静.mp4
>3+FZ@.iT 11M
s<d!+< 253_sl_reach_foot(腹肌和核心肌群,高难度)静.mp4
FbBX}n 12.3M
WCoF{* 251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4
_^b@>C>O 12M
:4iU^6 249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4
N)P((>S; 8.8M
Db,= 2e 247_sl_balance(腹肌和核心肌群,初级)静.mp4
a(5y>HF
7.4M
]xI?,('_m 243_dynamic_calf_stretch(柔韧性,初级)静.mp4
}<.7 xz|V 5.3M
ru DP529; 242_cat_cow(柔韧性,初级)静.mp4
.`mtA`N 7.9M
&:q[-K@! 241_180_jumps(有氧运动,中级).mp4
pY,O_
t$ 5.9M
m]1!-`(* 240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4
srsK:%` 8.1M
A<2I! 239_side_lunge_touchdown(下半身,中级)静.mp4
?LR"hZ> 8.1M
Ogd8!
'\ 237_sl_jump_squats(下半身,高难度).mp4
V8\$`NEP 7.9M
T^N L:78 235_sl_squats(下半身,中级)静.mp4
a6k(9ZF 9M
fWd~-U0M^ 233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4
E3LBPXK 8.8M
b#Jo Xa9 231_low_side_plank_leg_lifts(腹肌和核心肌群,高难度)静.mp4
aN:HG)$@ 8.1M
G&.d)NfE 230_knee_plyo_push_ups(上半身,中级).mp4
sE-x"c 5.8M
Is<x31R 229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4
>6XDX=JVI 7.5M
lD9%xCo9( 228_high_plank_knee_drops(腹肌和核心肌群,中级)静.mp4
{3.*7gnY\L 8M
4 |FRg 227_low_plank_knee_drops(腹肌和核心肌群,中级)静.mp4
ss/h[4h4h 6.7M
i^/
eN 226_low_plank_crunches(腹肌和核心肌群,高难度)静.mp4
4U}zJP(L 8.4M
#NWZ k.S 225_beetle(腹肌和核心肌群,中级)静.mp4
t3pZjdLJd 6.1M
_
yiRh: 224_table_top_crunches(腹肌和核心肌群,初级)静.mp4
7t ZW^dF 6.8M
? 7/W> 223_prone_x(腹肌和核心肌群,中级)静.mp4
t8t}7XD
9.2M
1NuR/DO 221_bent_leg_cross_overs(下半身,初级)静.mp4
lr-12-D%- 8.5M
f#'8"ff*1 219_fire_hydrant(下半身,初级)静.mp4
gTqeJWX9wP 8.1M
67}]s@:l]( 217_donkey_kicks(下半身,初级)静.mp4
g Cg4;b6g 7.5M
yJF 2 216_frog_squats(下半身,中级).mp4
V xp$#3 ;S 8.4M
yT[Lzv# 214_squat_jacks(下半身,中级).mp4
wCV>F- 7.8M
9BqQ^`bu 213_sl_crab_bridge(下半身,中级)静.mp4
/!^L69um 8.2M
>]:N?[Y_~} 212_crab_bridge(下半身,初级)静.mp4
a];BW)
7M
p.@0=) 211_knee_narrow_to_wide_push_ups(上半身,中级).mp4
"L9C 6.7M
Oyi;bb<# 210_knee_up_down_push_ups(上半身,中级)静.mp4
hq5NQi`
% 9.2M
bc
`UA 209_knee_side_to_side_push_ups(上半身,中级)静.mp4
K?5B>dv@A 7.4M
8T8pAs0
p 208_knee_push_up_shoulder_taps(上半身,中级)静.mp4
I++W0wa.n 9.9M
%T`4!:vy 207_knee_push_up_side_planks(上半身,中级)静.mp4
l5{(z;xM 8.3M
[LJ705t 206_knee_commander_push_ups(上半身,中级)静.mp4
L{cK^ , 7.6M
o}WB(WsG 205_knee_stagger_push_ups(上半身,中级)静.mp4
JVD@I{ 8.3M
M,.b`1-w 200_arm_circles_backward(上半身,初级)静.mp4
(:_%kmu 5.7M
M3DxapG 199_arm_circles_forward(上半身,初级)静.mp4
IW5*9)N? 5.7M
Xy[4f=X}z 198_hip_openers(下半身,初级)静.mp4
UiJ^~rn 7M
#g@ 197_walking_high_knees(有氧运动,初级).mp4
P]!LN\[ 6.6M
k)N2 +/ 196_standing_quadriceps_stretch(柔韧性,初级)静.mp4
n%83jep9 6.3M
|HaU3E*R 195_overhead_triceps_stretch(柔韧性,初级)静.mp4
S% JNxT7' 4.2M
z1Bj_u{ 194_shoulder_cross_stretch(柔韧性,初级)静.mp4
k)H[XpM 4.6M
,H.(\p_N 193_lying_figure_4_stretch(柔韧性,初级)静.mp4
n.2E8m/ 6.9M
uS!
35{.> 192_wall_pectoral_stretch(柔韧性,初级).mp4
.\z|Fr 5.9M
opUKrB 191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4
#JJp:S~` 6.3M
"/4s8.dw+u 190_childs_pose(柔韧性,初级)静.mp4
l%sp[uqcg 5.5M
p/\$P=
189_cobblers_stretch(柔韧性,初级)静.mp4
MZUF! B
6.7M
At`1) 187_declined_wall_push_ups(上半身,高难度).mp4
Bq$e|t)' 4.9M
,cGwtt( 184_wall_handstand_kick_up(全身,中级).mp4
Vu|Br 4.7M
88 tFB 181_wall_climbs(全身,高难度).mp4
/(hP7_]`2 7.4M
L|]w3}ZT@ 180_marching_wall_sit(下半身,中级)静.mp4
*j_fG$10g 6.3M
.oi}SG 178_hip_adduction(下半身,初级)静.mp4
9A/Kn]s(jj 4.9M
>D`fp 177_hip_abduction(下半身,初级)静.mp4
48 c
D3w 5M
0@sr
NuW 175_wall_bridge(下半身,初级).mp4
t_dw}I 6.1M
7"a`-]Ap 173_wall_sit(下半身,初级)静.mp4
`mq4WXO\ 3.6M
*! r\GGb 172_wall_push_offs(上半身,初级).mp4
9I`Mm}v@ 5M
s3MM
ICRT. 170_inclined_wall_push_ups(上半身,初级)静.mp4
Y2=Brtc[@ 4.4M
L#7)X5a__ 169_up_downs(上半身,高难度).mp4
n3l"L|W^(< 6.8M
fcE
/ 167_single_leg_pike_push_ups(上半身,高难度)静.mp4
)F%wwc^r 5.8M
u'$yYzBE 166_pike_push_ups(上半身,中级)静.mp4
UALg!M# 6.8M
hdsgOu 164_knee_up_downs(上半身,初级)静.mp4
yNLa3mW 7.6M
9?g]qy,1) 163_triceps_dip(上半身,初级).mp4
z~}StCH( 8.3M
(
Qx-KRH 160_kneel_stand(下半身,中级)静.mp4
/,rF$5G, 4.8M
OU)p)Y_z 159_speed_skaters(有氧运动,中级).mp4
Lilk8|?#W 3.9M
~7ATt8T 158_skier_jumps(有氧运动,中级).mp4
r.a9W?(E 6.9M
_Y
><ih 157_outward_calf_raises(下半身,初级)静.mp4
S0Bl?XsD_ 5M
d5sGkR`( 156_inward_calf_raises(下半身,初级)静.mp4
pzt Zb 4.9M
&aevR^f+ 155_calf_raises(下半身,初级)静.mp4
-aH?7HV} 4.7M
-X&!dV:= 4 154_single_leg_bridge(下半身,初级)静.mp4
q*RaX
4V 5.3M
F"m}mf 153_bridge(腹肌和核心肌群,初级)静.mp4
cP#]n)< 4.1M
c> U{,z 151_straight_leg_bicycle_crunches(腹肌和核心肌群,高难度)静.mp4
2,XqslB) 8.2M
S"KTL *9D 150_inchworm_tuck_jumps(有氧运动,高难度).mp4
*v:,rh 6.2M
r;%zGF p 149_skier_abs(腹肌和核心肌群,高难度).mp4
B1d%# 7.4M
l6`d48U 148_windshield_wipers(腹肌和核心肌群,高难度)静.mp4
Cj4b]*Q, 4.8M
#o"HD6e 147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4
>h!.Gj 7.3M
@Pb 1QLiz 146_v_ups(腹肌和核心肌群,高难度).mp4
h4B#T'b 4.5M
^d5./M8Bd 145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4
$NGtxZp 6.7M
aji~brq 144_russian_twist_hard(腹肌和核心肌群,高难度)静.mp4
cdtzf:#q 7.8M
DT(Zv2 142_reverse_plank(腹肌和核心肌群,中级)静.mp4
0Li'a{n 2 4.2M
P!6 e 141_superman_pull(腹肌和核心肌群).mp4
#PLB
$$ 6.6M
pXT$Y8M 139_russian_twist_easy(腹肌和核心肌群,中级)静.mp4
.vOpU4 5.3M
/DG`Hg 138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4
agxSb^ 8tF 5.7M
%]sEt{ 135_leg_raises(腹肌和核心肌群,中级)静.mp4
zc,9
Qfn 7.2M
$:gSc&mx 134_reverse_crunches(腹肌和核心肌群,中级)静.mp4
pffw5Tc 4.7M
uuK]<h* 133_knee_tuck_crunches(腹肌和核心肌群,中级)静.mp4
6$vh qg}f 7.2M
l[\,
*C 132_scissor_kicks(腹肌和核心肌群,中级)静.mp4
Y %D*O 6.4M
v^18o$=K", 131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4
rPGE-d3 5.6M
twHM~cTS 130_bicycle_crunches(腹肌和核心肌群,中级)静.mp4
/2\=sTd 5.9M
UE`4$^qs 129_inchworms(腹肌和核心肌群,初级)静.mp4
@61N[ 6.3M
'SD|ObBY 128_superman(腹肌和核心肌群,初级)静.mp4
-MW(={# 4.7M
yb.|7U?/x 127_crunches(腹肌和核心肌群,初级)静.mp4
f}ij=Y9 10.4M
8YLZ)k' 126_sit_ups(腹肌和核心肌群,初级)静.mp4
H6CGc0NS+ 6.8M
!#4HGjPI 124_mountain_climbers(有氧运动,初级)静.mp4
{f-/,g~ 4.8M
TNT"2FoBd 122_tuck_jumps(有氧运动,高难度).mp4
iGeT^!N 4.8M
hsVJ&-# 121_squat_stars(有氧运动,高难度).mp4
B';>Hk 5.4M
Ihq@|s8 120_lateral_jump_touchdown(有氧运动,高难度).mp4
+P)[|y +e 6.3M
$JSC+o(q3# 119_squatting_quick_feet(有氧运动,中级).mp4
)Gp\_(9fc 5.8M
Y+`-~ 88 118_lateral_jumps(有氧运动,中级).mp4
[T#a1! 3.5M
n*4X/K 117_clap_jacks(有氧运动,初级).mp4
+rpd0s49 3.8M
'{k Nbx51 116_star_jacks(有氧运动,中级).mp4
&vvx" 4.5M
f4y;K>u7p 115_quick_feet(有氧运动,初级).mp4
9Kx:^~}20o 4.4M
jh ](s U 113_crossing_punches(有氧运动,初级)静.mp4
-2ij;pkIW$ 3.4M
;Hp' x_xQ 112_punches(有氧运动,初级)静.mp4
&j@J<*k 7M
0HuRFl 111_jog_in_place(有氧运动,初级)静.mp4
Y"rV[oe 3.9M
M`fXH 3D 109_rockstars(有氧运动,初级).mp4
tskODM0Zf 5.2M
VEKITBs 108_wide_high_knees(有氧运动,初级).mp4
q/-j`'A_pb 5.2M
LA %al @ 106_high_knees(有氧运动,初级).mp4
gH55caF< 5.9M
7kpW1tjY 105_jumping_jacks(有氧运动,初级).mp4
vK7,O%!S 5.2M
u0hbM9U> 104_jump_lunges(下半身,高难度).mp4
A1}+j-D7!y 5.3M
Vzm+Ew
_ 103_lunge_high_knee_jumps(下半身,高难度).mp4
W&f Py%g
5.9M
}V,M0b> 100_single_leg_deadlift(下半身,中级)静.mp4
q=i<
vcw
5M
hdqls0 r 099_touchdown_lunges(下半身,中级)静.mp4
2]*~1d 7.9M
B{(l5B6 097_pivot_lunges(下半身,中级)静.mp4
cNc_
n<M 4.7M
j|dzd<kE6 096_side_lunges(下半身,中级)静.mp4
lG#&1 8.2M
pAmI ]( 095_curtsy_lunges(下半身,中级)静.mp4
(gB=!1/|G 4.6M
|o)
_=Fx 094_pendulum_lunges(下半身,中级)静.mp4
IjAity.Xrq 9.1M
4!%LD(jB`B 093_lunge_to_front_kick(下半身,中级)静.mp4
31Mc<4zI8 9M
wh+ibH}@! 092_lunge_to_high_knee(下半身,中级)静.mp4
XPTB,1g+f 4.5M
# |[@Due 091_backward_lunges(下半身,初级)静.mp4
9GaER+d| 8M
*3Z#r 090_walking_lunges(下半身,初级).mp4
@Qozud\? 5.8M
wVtBeZa 089_forward_lunges(下半身,初级)静.mp4
PQ]N>'v- 8.5M
*OcptmY< 088_flat_out_burpee_tuck_jumps(全身,高难度).mp4
l= S_#
7.6M
W78-'c 087_narrow_6_count_burpees(全身,高难度).mp4
s
>I}-=.(Q 4.4M
OXV@LYP@ 086_6_count_burpees(全身,高难度).mp4
>[=`{B 6.6M
5]%kWV> 085_ultimate_burpees(全身,高难度)静.mp4
imQNfNm 8.3M
"ZW*O{ 084_one_legged_6_count_burpees(全身,高难度)静.mp4
1bs95Fh9Q 7M
LnX^*;P5t 082_one_legged_4_count_burpees(全身,中级).mp4
}C#d;JC 5.3M
q)zvePO# 081_flat_out_burpees(全身,中级).mp4
}cmL{S 6.8M
-. {7;6:(k 079_4_count_burpees(全身,初级).mp4
Z3{Qtysuv3 6.9M
5UyK1e)) 075_low_plank_double_knee(腹肌和核心肌群,高难度)静.mp4
{qyo# 5.3M
-H]O&u3'c 074_low_side_plank_twists(腹肌和核心肌群,高难度)静.mp4
,1L^#?Q~ 7.4M
,Z"sh* 072_side_star_plank(腹肌和核心肌群,中级)静.mp4
j<?4N*S 6.1M
`<G+N 071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4
}clNXtN 6.6M
]F!h~> 069_low_plank_twists(腹肌和核心肌群,中级)静.mp4
A???s,F_ 7.2M
e~dU " 068_low_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4
5w3'yA<vE 4.6M
i%w'Cs0y 067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4
h,G$e|[? 6.6M
"H@AT$Ny( 066_low_plank_arm_reaches(腹肌和核心肌群,中级)静.mp4
v)EJ|2` 5.9M
5GP'cE 064_mod_low_side_plank(腹肌和核心肌群,初级)静.mp4
-tZb\4kh 7.4M
C?k4<B7V 063_low_side_plank(腹肌和核心肌群,初级)静.mp4
"p\
KePc;@ 6.7M
H;`@SJBf 061_low_plank(腹肌和核心肌群,初级)静.mp4
GvY8O|a 6.4M
v<4zcMv 060_high_plank_limb_raises(腹肌和核心肌群,高难度)静.mp4
?'r[P03 7.8M
T^t`Hp 059_high_plank_jumping_jacks(腹肌和核心肌群,高难度).mp4
/qG?(3 8.9M
3kg+*]tLx 058_high_plank_double_knee(腹肌和核心肌群,高难度)静.mp4
`h#JDcT;a 4.7M
0c)19Ig 055_high_plank_jumps(腹肌和核心肌群,中级).mp4
(ol 3vt 4.6M
l|9`22G 054_high_plank_jacks(腹肌和核心肌群,中级).mp4
bfgLU.1I 7.2M
|kD?^Nx 052_high_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4
S
1JB]\ 7.9M
UPsh Y 051_high_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4
6 ?cV1:jh 6.3M
R?R6|
4 049_high_side_plank(腹肌和核心肌群,中级)静.mp4
>n/QKFvV5 6.5M
7 m%|TwJN 048_mod_high_side_plank(腹肌和核心肌群,初级)静.mp4
IU/*YI%W 6.5M
xk9]jQ7 047_high_plank_leg_lifts(腹肌和核心肌群,初级)静.mp4
h#>67gJV 6.1M
#'T@mA 046_high_plank(腹肌和核心肌群,初级)静.mp4
z$A5p4=B'^ 6.3M
SBA;p7^" 045_pistol_squats(下半身,高难度)静.mp4
XUWza=BR" 3.6M
z^]nP87 044_180_jump_squats(下半身,高难度).mp4
$!t! = 7.5M
.u)YZN0\ 042_butt_kicker_jump_squats(下半身,高难度).mp4
O<5bsKw'r 7.2M
<GC:
aG 040_forward_jump_squats(下半身,中级).mp4
G[<iVt$y 5.4M
<W1!n$V ] 039_squat_to_high_knee_jumps(下半身,中级).mp4
hH~Z hB 8M
SVJ3!1B, 038_squat_side_kick(下半身,中级)静.mp4
(fl2?d5+C 4.7M
{k>m5L 036_prisoner_squats(下半身,中级)静.mp4
b^ZrevM 5M
~![R\gps 035_overhead_squats(下半身,中级)静.mp4
f3O3pIA 5.5M
uAJC Q)@ 034_plie_jump_squats(下半身,中级).mp4
qe0@tKim 5.2M
}
? 032_jump_squats(下半身,中级).mp4
n*V^Qf 6.6M
6YN4] 031_squat_to_high_knee(下半身,初级)静.mp4
9r!%PjNvE 8.9M
MTQdyTDHl 030_pulsing_squats(下半身,初级)静.mp4
_-^@Jx[ 5.2M
($-o"y"x 029_plie_squats(下半身,初级)静.mp4
X~x]VKr/ 7.5M
WWY9U 028_narrow_squats(下半身,初级)静.mp4
i/->g:47P 6M
=
hpX2/] 027_squats(下半身,初级)静.mp4
uE>}>6)b 7.4M
yRAb
HG,c 024_typewriter_push_ups(上半身,高难度)静.mp4
{3?g8e]zr 5.6M
[KJm&\evp 023_limb_raise_push_ups(上半身,高难度)静.mp4
m{' q(w} 5M
SFuzH)+VO 022_push_up_jacks(上半身,高难度).mp4
<I}k%q' 7.9M
=|6IyL_N 021_single_leg_push_ups(上半身,高难度)静.mp4
h/X),
aK3 5.1M
aJ2
-BRn 020_plyo_push_ups(上半身,高难度).mp4
,ihTEw,t( 4.8M
P5Fm<f8\ 019_narrow_to_wide_push_ups(上半身,高难度).mp4
\K?3LtJ 4.6M
*l|CrUa 018_alligator_push_ups(上半身,高难度)静.mp4
?qdG)jo= 8.6M
]wP)!UZ 014_up_down_push_ups(上半身,中级).mp4
O32:j
10.4M
b2z~C{l 012_side_to_side_push_ups(上半身,中级)静.mp4
]+oPwp;il 8.2M
Lz4iLLP 011_push_up_shoulder_taps(上半身,中级)静.mp4
t&*$@0A 9.7M
X(/W|RY{@ 010_push_up_side_planks(上半身,中级)静.mp4
K }r%OOn0 9.4M
i~4:]r22 009_commander_push_ups(上半身,中级)静.mp4
QjPcfR\ 7.6M
>%xJ e' 007_stagger_push_ups(上半身,中级)静.mp4
%lvSO/F+ 6.2M
hhwV)Z 006_wide_push_ups(上半身,初级)静.mp4
idV4hMF9 8.8M
"g0Ln5& 005_narrow_push_ups(上半身,初级)静.mp4
kfn5y#6NZ 9.3M
k;"=y)@o 004_push_ups(上半身,初级)静.mp4
norWNm(n 7M
98A ; R 003_wide_knee_push_ups(上半身,初级)静.mp4
=3sBWDB[ 5M
&B[$l`1 002_narrow_knee_push_ups(上半身,初级)静.mp4
%c
[by 5.5M
Lt_7pb% 001_knee_push_ups(上半身,初级)静.mp4
)t=Cj?5 5.7M
1
Ocyrn @HR]b^2E https://pan.baidu.com/s/1sgjWQhMfcgC6SCl1uA_kYw#list/ <V9L
AWeS