98_lunge_twist(下半身,中级)静.mp4 YcRo>:I
8.6M Ii.0Bul
341_mod_jumping_jacks(有氧运动,初级).mp4 Eo)
#t{{
5.3M Kggc9^ 7
300_star_toe_touch(柔韧性,初级)静.mp4
GJr1[
8.7M ,J@A5/B,AA
296_quadruped_knee_to_elbow(全身,中级)静.mp4 3D}rxI8N
11.4M |//D|-2
293_wall_lateral_pull_downs(上半身,初级)静.mp4 vkj Hh.
11M B4#
XQ-
253_sl_reach_foot(腹肌和核心肌群,高难度)静.mp4 >;sz(F3)
12.3M j}`XF?2D
251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4 VYo2m
12M *3!#W|#=]N
249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4 J<vVsz+7:
8.8M Ly
kB2]T
247_sl_balance(腹肌和核心肌群,初级)静.mp4 >)j`Q1Qc\
7.4M mNQ~9OJ1
243_dynamic_calf_stretch(柔韧性,初级)静.mp4 lZ*V.-D^]
5.3M CMiE$yC
242_cat_cow(柔韧性,初级)静.mp4 Tlar@lC|u
7.9M it.'.aK4
241_180_jumps(有氧运动,中级).mp4 *SmR|Qy
5.9M (teK0s;t5k
240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4 g7l?/p[n
8.1M 6k=*O|r
239_side_lunge_touchdown(下半身,中级)静.mp4 UhX)?'J
8.1M rw }wQP_'
237_sl_jump_squats(下半身,高难度).mp4 I1)t1%6"vJ
7.9M N<N uBtkA
235_sl_squats(下半身,中级)静.mp4 9F"^MzZ
9M olxnQYFo
233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4 )*`cJ_t
8.8M %E"dha JY
231_low_side_plank_leg_lifts(腹肌和核心肌群,高难度)静.mp4 PR2;+i3
8.1M Hp(wR'(g&
230_knee_plyo_push_ups(上半身,中级).mp4 !+)5?o
5.8M VprrklZ
229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4 jU}iQM
7.5M t%fcp
228_high_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 $/FL)m8.3
8M S\S31pYT
227_low_plank_knee_drops(腹肌和核心肌群,中级)静.mp4 DedY(JOvB
6.7M "nA~/t=
226_low_plank_crunches(腹肌和核心肌群,高难度)静.mp4 kQ99{lH,5
8.4M -}CMNh
225_beetle(腹肌和核心肌群,中级)静.mp4 K[^
BRn
6.1M Fzk%eHG=
224_table_top_crunches(腹肌和核心肌群,初级)静.mp4 :\"V5
6.8M c\.7Z=D
223_prone_x(腹肌和核心肌群,中级)静.mp4 2hf7F";Af
9.2M w!rw%
221_bent_leg_cross_overs(下半身,初级)静.mp4 H$k2S5,,z
8.5M 3y}8|ML
219_fire_hydrant(下半身,初级)静.mp4 % pQi}x
8.1M r:U/a=V
217_donkey_kicks(下半身,初级)静.mp4 K#kMz#B+i
7.5M -+z8bZ
216_frog_squats(下半身,中级).mp4 miB+'n"zS
8.4M /_!Ed]
214_squat_jacks(下半身,中级).mp4 0]Qk *u<
7.8M nC5]IYL|
213_sl_crab_bridge(下半身,中级)静.mp4 l\_81oZ
8.2M !%(PN3*
212_crab_bridge(下半身,初级)静.mp4 #:xv]qb`k
7M Zo#c[9IaC
211_knee_narrow_to_wide_push_ups(上半身,中级).mp4 <T`&NA@%~$
6.7M %fIYWu`X
210_knee_up_down_push_ups(上半身,中级)静.mp4 `
1
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9.2M eZ|_wB'r
209_knee_side_to_side_push_ups(上半身,中级)静.mp4 TlCGP)VSj
7.4M 6B!v;93U
208_knee_push_up_shoulder_taps(上半身,中级)静.mp4 &R,QJ4L
9.9M I#:Dk?"O2
207_knee_push_up_side_planks(上半身,中级)静.mp4 #]*]qdQWV^
8.3M ^IqD^(Kb
206_knee_commander_push_ups(上半身,中级)静.mp4 {.r
#j|
7.6M a49t/
205_knee_stagger_push_ups(上半身,中级)静.mp4 "]}?{2i;
8.3M CE7{>pl
200_arm_circles_backward(上半身,初级)静.mp4 .s%dP.P:i1
5.7M C#@-uo2
199_arm_circles_forward(上半身,初级)静.mp4 B)BR
y%
5.7M (g3DI*
Z
198_hip_openers(下半身,初级)静.mp4 ke19(r Ch
7M "J{A}g[
197_walking_high_knees(有氧运动,初级).mp4 X}Fqif4A
6.6M jE2EoQi,
196_standing_quadriceps_stretch(柔韧性,初级)静.mp4 A-l[f\
6.3M OU[ FiW-E
195_overhead_triceps_stretch(柔韧性,初级)静.mp4 |&_(I
4.2M MogIQ
194_shoulder_cross_stretch(柔韧性,初级)静.mp4 I_is3y0
4.6M num2HtU&%
193_lying_figure_4_stretch(柔韧性,初级)静.mp4 oC}2 Z{
6.9M +R',$YzD
192_wall_pectoral_stretch(柔韧性,初级).mp4 >
">grDX
5.9M ss4YeZa
191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4 """pe+Y
6.3M F- {hXM
190_childs_pose(柔韧性,初级)静.mp4 D22A)0+_
5.5M T\ [CQO
189_cobblers_stretch(柔韧性,初级)静.mp4 ^!Tq(t5V
6.7M 5l]qhi3f
187_declined_wall_push_ups(上半身,高难度).mp4 =kb/4eRg
4.9M qT^0
%O:
184_wall_handstand_kick_up(全身,中级).mp4 "4L_BJZ
4.7M lmYyaui
181_wall_climbs(全身,高难度).mp4
U
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7.4M tja7
y"(]
180_marching_wall_sit(下半身,中级)静.mp4
Z@i,9 a
6.3M = ,c!V
178_hip_adduction(下半身,初级)静.mp4 -/R?D1kOq
4.9M 0,wmEV!)
177_hip_abduction(下半身,初级)静.mp4 +8.1cDEH\
5M w"Y'I$
175_wall_bridge(下半身,初级).mp4 `V{'GF&[
6.1M ]Cp`qayct
173_wall_sit(下半身,初级)静.mp4 W)Mc$`nX
3.6M W#foVAi .
172_wall_push_offs(上半身,初级).mp4 |XJ|vQGU
5M 2XrYm"6w
170_inclined_wall_push_ups(上半身,初级)静.mp4 _VJG@>F9-
4.4M ,"f2-KC4h
169_up_downs(上半身,高难度).mp4 a6'T]DW0W
6.8M }tbZ[:T{K
167_single_leg_pike_push_ups(上半身,高难度)静.mp4 |u.3Tp|3W
5.8M mW1T4rR'
166_pike_push_ups(上半身,中级)静.mp4 S"%W^)mZ
6.8M 3-gy)5.xe
164_knee_up_downs(上半身,初级)静.mp4 Hm]\.ZEy
7.6M yc0_7Im?
163_triceps_dip(上半身,初级).mp4 %t%D|cf
8.3M 3aFD*S
160_kneel_stand(下半身,中级)静.mp4 W];l[D<S*
4.8M R(IYb%L
159_speed_skaters(有氧运动,中级).mp4
@O8X )
3.9M c3J12+~;
158_skier_jumps(有氧运动,中级).mp4 ]~9YRVeC
6.9M 0F<$Zbe2B
157_outward_calf_raises(下半身,初级)静.mp4 ycrM8Mu
3
5M ft?c&h;At
156_inward_calf_raises(下半身,初级)静.mp4 $ZRvvm!f
4.9M c"pu"t@/Z
155_calf_raises(下半身,初级)静.mp4 -EG=}uT['b
4.7M vOU9[n
N[
154_single_leg_bridge(下半身,初级)静.mp4 :_pn|
5.3M j`%a2
153_bridge(腹肌和核心肌群,初级)静.mp4 !f G}<6&i
4.1M j"n"=rTTQ
151_straight_leg_bicycle_crunches(腹肌和核心肌群,高难度)静.mp4 {Z#=ppvs
8.2M 0xc|Wn>
150_inchworm_tuck_jumps(有氧运动,高难度).mp4 c:2LG_mQ
6.2M ;+rcT;_^/
149_skier_abs(腹肌和核心肌群,高难度).mp4 {GG;/Ns{f-
7.4M >~})O&t
148_windshield_wipers(腹肌和核心肌群,高难度)静.mp4 Ly]J-BTe
4.8M \`-a'u=S
147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4 40%<E
7.3M A }d\ND
146_v_ups(腹肌和核心肌群,高难度).mp4 "f>`ZFp^
4.5M NZZc
[P
145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4 a&<_M$J&
6.7M #O!gjZ,
144_russian_twist_hard(腹肌和核心肌群,高难度)静.mp4 .DHQJ|J-1
7.8M mJ+mTA5
bW
142_reverse_plank(腹肌和核心肌群,中级)静.mp4 =}2k+v-B
4.2M unt{RVR%
141_superman_pull(腹肌和核心肌群).mp4 :i*
=s}cv
6.6M ; - 8]
139_russian_twist_easy(腹肌和核心肌群,中级)静.mp4 4}Yn!"jW&
5.3M KB8_yo{y
138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4 F-GH?sfvi
5.7M c N~F32<
135_leg_raises(腹肌和核心肌群,中级)静.mp4 d bHxc@H
7.2M 7-d.eNQl
134_reverse_crunches(腹肌和核心肌群,中级)静.mp4 \12y,fOJ
4.7M U
P*5M
133_knee_tuck_crunches(腹肌和核心肌群,中级)静.mp4 #^xj"}o@
7.2M UL`%Xx
132_scissor_kicks(腹肌和核心肌群,中级)静.mp4 4c@_u8
6.4M 1:Wl/9mL
131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4 C%AN4Mo
5.6M n,`j~.l-=>
130_bicycle_crunches(腹肌和核心肌群,中级)静.mp4 *`V r P
5.9M R[}fr36>/
129_inchworms(腹肌和核心肌群,初级)静.mp4 g:Ry.=F7W
6.3M h=dFSK?*D
128_superman(腹肌和核心肌群,初级)静.mp4 rtz ]PH
4.7M 8@7leAq!
127_crunches(腹肌和核心肌群,初级)静.mp4 [H{2<!
10.4M 'k/:3?R
126_sit_ups(腹肌和核心肌群,初级)静.mp4 S+GW}?!
6.8M )3)x/WM
124_mountain_climbers(有氧运动,初级)静.mp4 o>A']+`Eu
4.8M A}_
0iwG
122_tuck_jumps(有氧运动,高难度).mp4 VbX$\Cs:
4.8M Wcki=ac\v!
121_squat_stars(有氧运动,高难度).mp4 CQH^VTQ
5.4M 0Z
jE(3i
120_lateral_jump_touchdown(有氧运动,高难度).mp4 7AQv4
6.3M 15R:m:T
119_squatting_quick_feet(有氧运动,中级).mp4 fwv.^kx
5.8M #Ht;5p>5
118_lateral_jumps(有氧运动,中级).mp4 e)aH7Jj#
3.5M
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117_clap_jacks(有氧运动,初级).mp4 bZu2.?{
3.8M >Zh^,T={G
116_star_jacks(有氧运动,中级).mp4 ~9c jc
4.5M fHXz{,?/w
115_quick_feet(有氧运动,初级).mp4 "=yz}~,
4.4M kyr=q-y
113_crossing_punches(有氧运动,初级)静.mp4 (/A
6kp?
3.4M `_(N(dm
112_punches(有氧运动,初级)静.mp4 L
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#"Yn
7M F{laA YE
111_jog_in_place(有氧运动,初级)静.mp4 O}X@QG2_
3.9M cpM]APF-
109_rockstars(有氧运动,初级).mp4 Cw h[R
5.2M
scZ&}Ni
108_wide_high_knees(有氧运动,初级).mp4 Pa"[&{ :
5.2M -gpHg
106_high_knees(有氧运动,初级).mp4 ]P)
2Q!X
5.9M 3W}qNY;J
105_jumping_jacks(有氧运动,初级).mp4 %S<))G
5.2M LXm@h
104_jump_lunges(下半身,高难度).mp4 ww)ow\
5.3M vWjHHw
103_lunge_high_knee_jumps(下半身,高难度).mp4 $LOf2 kn
5.9M Wx8n)
100_single_leg_deadlift(下半身,中级)静.mp4 %9_jF"
5M W/
u_<\
099_touchdown_lunges(下半身,中级)静.mp4 N\85fPSMG|
7.9M `Wp y6o
097_pivot_lunges(下半身,中级)静.mp4 wN:vI(C
4.7M sq+cF/jo6
096_side_lunges(下半身,中级)静.mp4 0[Z wtfL1
8.2M U\dLq&=V
095_curtsy_lunges(下半身,中级)静.mp4 | v:fP;zc
4.6M !jRs5{n^Ol
094_pendulum_lunges(下半身,中级)静.mp4 [>|6qY$D
9.1M (} Y|^uM,
093_lunge_to_front_kick(下半身,中级)静.mp4 GP_%.fO\M
9M ;9hS_%ldX4
092_lunge_to_high_knee(下半身,中级)静.mp4 =r^Pu|
4.5M a<P?4tbF
091_backward_lunges(下半身,初级)静.mp4 RU\MT'E>(
8M @Op7OF
Y%
090_walking_lunges(下半身,初级).mp4 ]wEFm;N
5.8M s(y=u >
089_forward_lunges(下半身,初级)静.mp4 Gg6<4T1
8.5M S(G&{KG
088_flat_out_burpee_tuck_jumps(全身,高难度).mp4 As(6E}{S
7.6M D9\ E kX
087_narrow_6_count_burpees(全身,高难度).mp4 /m h #o
4.4M 9''x'E=|
086_6_count_burpees(全身,高难度).mp4 Os1=V
6.6M ;;mr?'R
085_ultimate_burpees(全身,高难度)静.mp4 pI}6AAs}Z
8.3M OK%d1M^8j
084_one_legged_6_count_burpees(全身,高难度)静.mp4 M^0^l9w
7M i?6#>;f
082_one_legged_4_count_burpees(全身,中级).mp4 qjf9ZD&
5.3M ,b74m
081_flat_out_burpees(全身,中级).mp4 ^-%O
6.8M HA~BXxa/
079_4_count_burpees(全身,初级).mp4 ~--F?KUnL
6.9M `ex>q
075_low_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 HlXEU
$e
5.3M 3j/~XT
074_low_side_plank_twists(腹肌和核心肌群,高难度)静.mp4 #%.fsJNA$
7.4M L^??*XEUJ
072_side_star_plank(腹肌和核心肌群,中级)静.mp4 }nMp.7b
6.1M h{?cs%lZ
071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4 kD#hfYs)i
6.6M 1!A'mkk8
069_low_plank_twists(腹肌和核心肌群,中级)静.mp4 W4]jx]
7.2M R'h.lX
068_low_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4 Y
>U_l:_^
4.6M ]"
.SW5b_
067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4 1a'0cSH
6.6M htOVt\+!34
066_low_plank_arm_reaches(腹肌和核心肌群,中级)静.mp4 k<k@Tlo
5.9M r^;1Sm
064_mod_low_side_plank(腹肌和核心肌群,初级)静.mp4 5wa!pR\c
7.4M H+ 7Fw'u
063_low_side_plank(腹肌和核心肌群,初级)静.mp4 ~)
vz`bD1
6.7M .CEl{fofj
061_low_plank(腹肌和核心肌群,初级)静.mp4 T49^
6.4M 5`{u! QE
060_high_plank_limb_raises(腹肌和核心肌群,高难度)静.mp4 Us4#O&
7.8M 8GT4U5c
;
059_high_plank_jumping_jacks(腹肌和核心肌群,高难度).mp4 e{}vT$-
8.9M P@8S|#LpZ
058_high_plank_double_knee(腹肌和核心肌群,高难度)静.mp4 #>O+!IH
4.7M >5j&Q