98_lunge_twist(下半身,中级)静.mp4
0Fsa&<{6? 8.6M
_g'x=VJF 341_mod_jumping_jacks(有氧运动,初级).mp4
ySF^^X$J 5.3M
}KEr@h,N 300_star_toe_touch(柔韧性,初级)静.mp4
fX>y^s?y 8.7M
<\P
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0F
2p4!@W 11.4M
b"B:DDw00 293_wall_lateral_pull_downs(上半身,初级)静.mp4
D#^euNiWd 11M
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^ohIJcI- 12.3M
P.mlk>r 251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4
\m:('^\6o 12M
[X>f;;h 249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4
kdhwnO 8.8M
|t~>Xs 247_sl_balance(腹肌和核心肌群,初级)静.mp4
U\-R'Z>M 7.4M
rZ2cC# 243_dynamic_calf_stretch(柔韧性,初级)静.mp4
,R-aO= % 5.3M
P>03 DkbB 242_cat_cow(柔韧性,初级)静.mp4
x@[6u 7.9M
k~,
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=F
%lx[9Ye 5.9M
r d)W+W9 240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4
s#(%u t 8.1M
H5o=nWQ6e 239_side_lunge_touchdown(下半身,中级)静.mp4
D'BGoVP 8.1M
^MG"n7)X 237_sl_jump_squats(下半身,高难度).mp4
eo.B0NZsF 7.9M
V7cr%tY5 235_sl_squats(下半身,中级)静.mp4
mU.c!|Y 9M
Dv&K3^~Rfb 233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4
J93xxj 8.8M
z<.?
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)lq+Gv[%F 8.1M
l kyK 230_knee_plyo_push_ups(上半身,中级).mp4
TOG:N~ 5.8M
!0F+qzGG7 229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4
<d >!% 7.5M
i4XiwjCHN 228_high_plank_knee_drops(腹肌和核心肌群,中级)静.mp4
Fh|{ib 8M
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:T<5Tq*+x 6.7M
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;|:R*(2 8.4M
NOKU2d4 G 225_beetle(腹肌和核心肌群,中级)静.mp4
2waPNb| 6.1M
FW|_8q?}< 224_table_top_crunches(腹肌和核心肌群,初级)静.mp4
Z[eWey_ 6.8M
DgY
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8 VhU)fY 9.2M
[+!&iN 221_bent_leg_cross_overs(下半身,初级)静.mp4
-Zp BYX5e_ 8.5M
!SIk9~rJ 219_fire_hydrant(下半身,初级)静.mp4
O~Bh(_R& 8.1M
vhcp[=e : 217_donkey_kicks(下半身,初级)静.mp4
i4nFjz 7.5M
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2U(qyC 8.4M
"fW
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Lj3Pp$h 7.8M
`*D"=5G+ 213_sl_crab_bridge(下半身,中级)静.mp4
Qkhor-f0 8.2M
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TPak,h(1 7M
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PTqia! 6.7M
4I&Mdt<^D 210_knee_up_down_push_ups(上半身,中级)静.mp4
\O\q1
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-Tn%O|#K 209_knee_side_to_side_push_ups(上半身,中级)静.mp4
Rd|8=`) 7.4M
{^1'' 208_knee_push_up_shoulder_taps(上半身,中级)静.mp4
;47z.i&T 9.9M
J0oeCb 207_knee_push_up_side_planks(上半身,中级)静.mp4
P,F
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J_.cC 206_knee_commander_push_ups(上半身,中级)静.mp4
b&dv("e
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1:>F{g 205_knee_stagger_push_ups(上半身,中级)静.mp4
F\|4zM 8.3M
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't5`Ni 5.7M
x":o*(rSQ 199_arm_circles_forward(上半身,初级)静.mp4
(z?j{J 5.7M
]vP}K 198_hip_openers(下半身,初级)静.mp4
e<[ ] W4"A 7M
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Vu=/<;-N 6.6M
C,GZ 196_standing_quadriceps_stretch(柔韧性,初级)静.mp4
1@Ju sS0^K 6.3M
$EX(-!c 195_overhead_triceps_stretch(柔韧性,初级)静.mp4
_(I6o 4.2M
R=
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0U H] 4.6M
Ip:54 193_lying_figure_4_stretch(柔韧性,初级)静.mp4
wy0?*)~ 6.9M
qmt9J?$k 192_wall_pectoral_stretch(柔韧性,初级).mp4
X6 N&:< 5.9M
}a.j~>rq 191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4
$/B~ bJC 6.3M
)%3T1
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mt`CQz"_ 189_cobblers_stretch(柔韧性,初级)静.mp4
RHMXPsj 6.7M
,&qC
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w,$qsmR 4.9M
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G\TO]c 181_wall_climbs(全身,高难度).mp4
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R&J?XQ 178_hip_adduction(下半身,初级)静.mp4
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e,MsF4' 177_hip_abduction(下半身,初级)静.mp4
W)/^*,
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2vX $:4 175_wall_bridge(下半身,初级).mp4
m!ueqV" 6.1M
]z/R?SM 173_wall_sit(下半身,初级)静.mp4
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fe,6YXUf 172_wall_push_offs(上半身,初级).mp4
XNv2xuOc J 5M
xZlCFu 170_inclined_wall_push_ups(上半身,初级)静.mp4
\6JOBR 4.4M
x|(pmqIH+ 169_up_downs(上半身,高难度).mp4
\ "$$c 6.8M
Jk6}hUH, 167_single_leg_pike_push_ups(上半身,高难度)静.mp4
%0N
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vIbM@Y4
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-p.\fvip 6.8M
UNff&E- 164_knee_up_downs(上半身,初级)静.mp4
~"CGur P 7.6M
$i5J} 163_triceps_dip(上半身,初级).mp4
W>)0=8#\ 8.3M
%&|
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G7Sw\wW 4.8M
Wi'}d6c 159_speed_skaters(有氧运动,中级).mp4
?!6Itkg 3.9M
&Xqxuy
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6AGZ)gX 157_outward_calf_raises(下半身,初级)静.mp4
;54NQB3L 5M
vjlN@
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&|~7` 4.9M
/uj^w&l# 155_calf_raises(下半身,初级)静.mp4
r(46jV.sD: 4.7M
L2ydyXIsd 154_single_leg_bridge(下半身,初级)静.mp4
c{BAQZVc 5.3M
C;N6",s! 153_bridge(腹肌和核心肌群,初级)静.mp4
'#V@a 4.1M
?<TJ}("/ 151_straight_leg_bicycle_crunches(腹肌和核心肌群,高难度)静.mp4
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kz7FQE 150_inchworm_tuck_jumps(有氧运动,高难度).mp4
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At4\D+J{Vs 149_skier_abs(腹肌和核心肌群,高难度).mp4
{_-kwg{
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uK2HtRY1 148_windshield_wipers(腹肌和核心肌群,高难度)静.mp4
*WQ?r&[_' 4.8M
*;Mi/^pzK 147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4
)Y7H@e\1 7.3M
t?4H9~iH 146_v_ups(腹肌和核心肌群,高难度).mp4
L(VFzPkY% 4.5M
d8wVhZKI" 145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4
3SP";3
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:*M?RL@j 144_russian_twist_hard(腹肌和核心肌群,高难度)静.mp4
Q=`yPK>{$N 7.8M
=cS&>MT 142_reverse_plank(腹肌和核心肌群,中级)静.mp4
vSH,fS-n 4.2M
Q'/sP 5Pj 141_superman_pull(腹肌和核心肌群).mp4
^w60AqR8 6.6M
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IR6W'vA 138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4
hul,Yd) Z 5.7M
6 dRhK+| 135_leg_raises(腹肌和核心肌群,中级)静.mp4
%^IQ< 7.2M
)8@
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j Q5 F} 4.7M
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?e$&=FC0; 7.2M
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^ `y7JXI: 131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4
CUu
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|Ns4^2 130_bicycle_crunches(腹肌和核心肌群,中级)静.mp4
ny5P*yWEh 5.9M
[iub}e0 129_inchworms(腹肌和核心肌群,初级)静.mp4
5H0qMt P 6.3M
@:C)^f" 128_superman(腹肌和核心肌群,初级)静.mp4
u2 s 4.7M
,t9EL 21 127_crunches(腹肌和核心肌群,初级)静.mp4
M:/NW-: 10.4M
{EoYU\x 126_sit_ups(腹肌和核心肌群,初级)静.mp4
_ ;j1g% 6.8M
8tx*z"2S 124_mountain_climbers(有氧运动,初级)静.mp4
w}xA@JgQ% 4.8M
'x*C#mt 122_tuck_jumps(有氧运动,高难度).mp4
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jIubJQR~ 118_lateral_jumps(有氧运动,中级).mp4
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8z`ZHn3= 4.4M
{rc3`<% 113_crossing_punches(有氧运动,初级)静.mp4
|?T=4~b
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2{79,Js0 112_punches(有氧运动,初级)静.mp4
YEu+kBlcQ 7M
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TKB8%/_p 105_jumping_jacks(有氧运动,初级).mp4
!85bpQ.
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<P h50s4 103_lunge_high_knee_jumps(下半身,高难度).mp4
Wk%|%/: 5.9M
?Lg<)B9
100_single_leg_deadlift(下半身,中级)静.mp4
X
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:^)?AO#J 099_touchdown_lunges(下半身,中级)静.mp4
<:9ts@B 7.9M
w6vbYPCN 097_pivot_lunges(下半身,中级)静.mp4
sX1DbEjj[o 4.7M
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I$;
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wH~A>
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XDPR$u8hM 9.1M
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!n-Sh<8 9M
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;Nn( 4.5M
AU9C#;JD 091_backward_lunges(下半身,初级)静.mp4
JvAXLT 8M
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x=DxD&I!J 8.5M
|Hf|N$
088_flat_out_burpee_tuck_jumps(全身,高难度).mp4
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'yiv.<4 084_one_legged_6_count_burpees(全身,高难度)静.mp4
mx9vjWfy 7M
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gv67+Mf 6.9M
/9_%NR[
075_low_plank_double_knee(腹肌和核心肌群,高难度)静.mp4
l#[Z$+!09 5.3M
(HRj0,/^ 074_low_side_plank_twists(腹肌和核心肌群,高难度)静.mp4
n-9xfn0U~# 7.4M
XM\\
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]aPf-O* 6.1M
do8[wej<: 071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4
d|R-K7 ~~ 6.6M
x;?8Zr 069_low_plank_twists(腹肌和核心肌群,中级)静.mp4
y.Z_\@ 7.2M
#zsaQg,
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&{j!!LL 4.6M
.)/."V 067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4
5UQ{qm*Q 6.6M
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aU6l>G`w 5.9M
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bSe\d~{ 7.4M
q(n"r0)= 063_low_side_plank(腹肌和核心肌群,初级)静.mp4
sK#)k\w> 6.7M
Z#.d7B" 061_low_plank(腹肌和核心肌群,初级)静.mp4
Fip
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c'Z=uL<Rm 060_high_plank_limb_raises(腹肌和核心肌群,高难度)静.mp4
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Tx}Nr^ 059_high_plank_jumping_jacks(腹肌和核心肌群,高难度).mp4
r)gK5Mv 8.9M
4. R(`#f 058_high_plank_double_knee(腹肌和核心肌群,高难度)静.mp4
(u tP@d^ 4.7M
s~OcL 5
055_high_plank_jumps(腹肌和核心肌群,中级).mp4
h\!8*e;RAW 4.6M
xgxfPcI 054_high_plank_jacks(腹肌和核心肌群,中级).mp4
T7nI/y 7.2M
&5
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%Yu~56c- 7.9M
(xo`*Q,+ 051_high_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4
Cf(WO-F^ 6.3M
1 iox0 049_high_side_plank(腹肌和核心肌群,中级)静.mp4
XR ..DVab 6.5M
4`8s]X 048_mod_high_side_plank(腹肌和核心肌群,初级)静.mp4
Rrh6-]A 6.5M
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o-bH3Jkb]& 6.1M
>N#Nz
0|( 046_high_plank(腹肌和核心肌群,初级)静.mp4
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H~yHSm 3 045_pistol_squats(下半身,高难度)静.mp4
?pZ"7kkD 3.6M
1Le8W)J 044_180_jump_squats(下半身,高难度).mp4
{dxFd-K3 7.5M
vb^fx$V 042_butt_kicker_jump_squats(下半身,高难度).mp4
?t%{2a<X 7.2M
G_1r&[N3 040_forward_jump_squats(下半身,中级).mp4
tU?BR<q 5.4M
dU3A:uS^ 039_squat_to_high_knee_jumps(下半身,中级).mp4
P;.roD9 8M
s4|tWfZ 038_squat_side_kick(下半身,中级)静.mp4
;U3:1hn 4.7M
6rnFXZ\ 036_prisoner_squats(下半身,中级)静.mp4
E n7~wKF 5M
;+DEU0|pe 035_overhead_squats(下半身,中级)静.mp4
Movm1*&= 5.5M
XncX2E4E
034_plie_jump_squats(下半身,中级).mp4
^N^G?{EV/# 5.2M
<}lah%4F 032_jump_squats(下半身,中级).mp4
ou-#+Sdd 6.6M
:,l16{^ 031_squat_to_high_knee(下半身,初级)静.mp4
l :{q I#Q 8.9M
PPl o0R 030_pulsing_squats(下半身,初级)静.mp4
m}z6Bbis 0 5.2M
C<=rnIf' 029_plie_squats(下半身,初级)静.mp4
4^r6RS@z 7.5M
{_b2
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ueJ^Q,-t 6M
_]@u)$ 027_squats(下半身,初级)静.mp4
D9TjjA|zS 7.4M
(nO2+@! 024_typewriter_push_ups(上半身,高难度)静.mp4
E"'u2jEG^ 5.6M
'ge$}L}4 023_limb_raise_push_ups(上半身,高难度)静.mp4
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