98_lunge_twist(下半身,中级)静.mp4
bYpeI(zK 8.6M
L<iRqayn 341_mod_jumping_jacks(有氧运动,初级).mp4
XHdhSFpm 5.3M
MwQ4&z#wh 300_star_toe_touch(柔韧性,初级)静.mp4
sV5") /~ 8.7M
01&E.A 296_quadruped_knee_to_elbow(全身,中级)静.mp4
j_h:_D4 11.4M
]jiVe_ OS< 293_wall_lateral_pull_downs(上半身,初级)静.mp4
yH43Yo#Rk 11M
SsZSR.tD 253_sl_reach_foot(腹肌和核心肌群,高难度)静.mp4
z$~F9Es9 12.3M
E^c*x^ 251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4
/J!:_Nq 12M
6rD]6#D 249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4
=O8>[u; 8.8M
d+5~^\lV 247_sl_balance(腹肌和核心肌群,初级)静.mp4
9iM%kY#)W 7.4M
1ZRkVHiz0 243_dynamic_calf_stretch(柔韧性,初级)静.mp4
>KdV]!H 5.3M
);q~TZ[Do 242_cat_cow(柔韧性,初级)静.mp4
}a9G,@:k 7.9M
"lt5gu! `u 241_180_jumps(有氧运动,中级).mp4
,LSiQmV5 5.9M
|#SZdXg 240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4
v@M^ukk'} 8.1M
QX<x2U 239_side_lunge_touchdown(下半身,中级)静.mp4
q~W:W}z 8.1M
bX:h"6{=R 237_sl_jump_squats(下半身,高难度).mp4
R?9x!@BV 7.9M
Z_S{$D 235_sl_squats(下半身,中级)静.mp4
PXJ7Ek*/ 9M
Suo$wZ7J 233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4
|S|'o*u 8.8M
Su?cC/ 231_low_side_plank_leg_lifts(腹肌和核心肌群,高难度)静.mp4
1 JIU5u) 8.1M
H=f|X<8 230_knee_plyo_push_ups(上半身,中级).mp4
)i[Vq|n 5.8M
8 Zp^/43 229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4
s/C'f4 7.5M
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ZE_ 8M
|KS,k|). 227_low_plank_knee_drops(腹肌和核心肌群,中级)静.mp4
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q-_!&kDK" 8.4M
kmt1vV.9 225_beetle(腹肌和核心肌群,中级)静.mp4
f38e(Q];m 6.1M
Av5:/c.B 224_table_top_crunches(腹肌和核心肌群,初级)静.mp4
Qe ip h 6.8M
{]dtA&8( 223_prone_x(腹肌和核心肌群,中级)静.mp4
> l0H)W 9.2M
Qs59IZ 221_bent_leg_cross_overs(下半身,初级)静.mp4
v0E6i!D/ 8.5M
kL0K[O 219_fire_hydrant(下半身,初级)静.mp4
DU]KD%kl 8.1M
a\}MJ5] 217_donkey_kicks(下半身,初级)静.mp4
iQ2j ejd3( 7.5M
r@Jy*2[-Jq 216_frog_squats(下半身,中级).mp4
xY!ud) 8.4M
SUUN_w~ 214_squat_jacks(下半身,中级).mp4
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i 61k 213_sl_crab_bridge(下半身,中级)静.mp4
|}UkVLc_^ 8.2M
!8cV."~ 212_crab_bridge(下半身,初级)静.mp4
Rq[d\BN0.d 7M
1TGRIe) 211_knee_narrow_to_wide_push_ups(上半身,中级).mp4
*0eU_*A^zO 6.7M
<.gDg?'3 210_knee_up_down_push_ups(上半身,中级)静.mp4
p:Lmf8EI 9.2M
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7dACbqba 7.4M
+)e|> 208_knee_push_up_shoulder_taps(上半身,中级)静.mp4
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pWJEFm 207_knee_push_up_side_planks(上半身,中级)静.mp4
bP#!U'b" = 8.3M
A 0k?$ko 206_knee_commander_push_ups(上半身,中级)静.mp4
q^EY?;Y 7.6M
NM![WvtjW 205_knee_stagger_push_ups(上半身,中级)静.mp4
5ct&fjmR_ 8.3M
)rG4Nga5} 200_arm_circles_backward(上半身,初级)静.mp4
DHw)]WB M 5.7M
=uAy/S 199_arm_circles_forward(上半身,初级)静.mp4
tB,(12@W 5.7M
OVe0{}
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gC/ e]7FNr 7M
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l&qCgw 6.6M
_"yA1D0d_ 196_standing_quadriceps_stretch(柔韧性,初级)静.mp4
N~mr@rXC 6.3M
ZDR@VYi+~ 195_overhead_triceps_stretch(柔韧性,初级)静.mp4
g;8 wP5i 4.2M
8SKrpwy 194_shoulder_cross_stretch(柔韧性,初级)静.mp4
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N6}/TbfAR 193_lying_figure_4_stretch(柔韧性,初级)静.mp4
.)!QsBU 6.9M
*$NZi*z3 192_wall_pectoral_stretch(柔韧性,初级).mp4
Wx{E\ l 5.9M
qclc--fsE 191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4
o1$u;}^ | 6.3M
k<^M >` $ 190_childs_pose(柔韧性,初级)静.mp4
# Q^".# 5.5M
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t n5 184_wall_handstand_kick_up(全身,中级).mp4
l_+@Xpl 4.7M
GN(<$,~g 181_wall_climbs(全身,高难度).mp4
j"69uj` R 7.4M
gK[;"R)4o@ 180_marching_wall_sit(下半身,中级)静.mp4
8aP/vToa 6.3M
eNAxVF0 178_hip_adduction(下半身,初级)静.mp4
- Fbp!*.
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_f^KP@^j 177_hip_abduction(下半身,初级)静.mp4
L#UR>Z#9 5M
0Lxz?R x]< 175_wall_bridge(下半身,初级).mp4
d-UeItyW* 6.1M
Kg$RT?q-C6 173_wall_sit(下半身,初级)静.mp4
J @"# 3.6M
#lLUBJ#: 172_wall_push_offs(上半身,初级).mp4
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f` uRC-B/ 170_inclined_wall_push_ups(上半身,初级)静.mp4
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U@mznf* J 169_up_downs(上半身,高难度).mp4
xZ9:9/Vg 6.8M
}bjZeh. 167_single_leg_pike_push_ups(上半身,高难度)静.mp4
+&`W\?.~ 5.8M
XZM3zlg* 166_pike_push_ups(上半身,中级)静.mp4
EX`P(=zD 6.8M
E6A"Xo 164_knee_up_downs(上半身,初级)静.mp4
MCT1ZZpPr
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r<e%;S 163_triceps_dip(上半身,初级).mp4
RU:Rt' 8.3M
Y$r78h=4 160_kneel_stand(下半身,中级)静.mp4
A]/o-S_ 4.8M
S }`sp[6 159_speed_skaters(有氧运动,中级).mp4
GlAI~ \A
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~y!'\d>q< 158_skier_jumps(有氧运动,中级).mp4
neDXzMxF 6.9M
kW g.-$pp 157_outward_calf_raises(下半身,初级)静.mp4
c0@8KW[, 5M
yJm"vN 156_inward_calf_raises(下半身,初级)静.mp4
aKbmj 4.9M
/9w>:i81 155_calf_raises(下半身,初级)静.mp4
}9'`3vsJ 4.7M
7z{wYCw 154_single_leg_bridge(下半身,初级)静.mp4
%X{Eupi
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I#M3cI!X? 153_bridge(腹肌和核心肌群,初级)静.mp4
d,"LZ>hNY* 4.1M
F1t( P 8 151_straight_leg_bicycle_crunches(腹肌和核心肌群,高难度)静.mp4
`Z?wj@H1` 8.2M
zN4OrG0 150_inchworm_tuck_jumps(有氧运动,高难度).mp4
Iry$z^ 6.2M
R2~Tr$: 149_skier_abs(腹肌和核心肌群,高难度).mp4
+T+@g8S 7.4M
9Yx(u2PQ 148_windshield_wipers(腹肌和核心肌群,高难度)静.mp4
Ma[EgG 4.8M
m|@H`=`d 147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4
wSTulo: 9 7.3M
B[t^u\Fk 146_v_ups(腹肌和核心肌群,高难度).mp4
0M_oFx 4.5M
W7i|uTM 145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4
5AYOM=O]t 6.7M
SiratkP9n7 144_russian_twist_hard(腹肌和核心肌群,高难度)静.mp4
|^pev2g 7.8M
a:h<M^n049 142_reverse_plank(腹肌和核心肌群,中级)静.mp4
cj/`m$ 4.2M
*U?O4E9 141_superman_pull(腹肌和核心肌群).mp4
u/zBz*zh 6.6M
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e#(Ck{e 5.3M
6[> lzEZ 138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4
!~@GIr 5.7M
UNdD2Fd9 135_leg_raises(腹肌和核心肌群,中级)静.mp4
^OR0Vp>L 7.2M
B`5<sW 134_reverse_crunches(腹肌和核心肌群,中级)静.mp4
0lfK}
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tMIYVHGy 133_knee_tuck_crunches(腹肌和核心肌群,中级)静.mp4
~Iu! B
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ggr 132_scissor_kicks(腹肌和核心肌群,中级)静.mp4
FK|O^->B 6.4M
{4 Of. 131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4
}]?Si6_ZZ 5.6M
K}VCFV 130_bicycle_crunches(腹肌和核心肌群,中级)静.mp4
^mS |ff 5.9M
<B"sp r&1 129_inchworms(腹肌和核心肌群,初级)静.mp4
tli.g 6.3M
yPm2??5MW> 128_superman(腹肌和核心肌群,初级)静.mp4
kNEEu
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l>?c AB[ 127_crunches(腹肌和核心肌群,初级)静.mp4
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}'X=&3m 126_sit_ups(腹肌和核心肌群,初级)静.mp4
o`?rj!\ 6.8M
{f!/:bM 124_mountain_climbers(有氧运动,初级)静.mp4
?9b9{c'an 4.8M
u2V-V#jS 122_tuck_jumps(有氧运动,高难度).mp4
^u/%zL 4.8M
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2 XFg_ 121_squat_stars(有氧运动,高难度).mp4
OZ,kz2SF# 5.4M
lq/2Y4LE) 120_lateral_jump_touchdown(有氧运动,高难度).mp4
W?
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s[1ao"sZ^ 119_squatting_quick_feet(有氧运动,中级).mp4
lo1Ui`V 5.8M
gg;r;3u 118_lateral_jumps(有氧运动,中级).mp4
Lpchla$ 3.5M
OW:*qY c;: 117_clap_jacks(有氧运动,初级).mp4
^4y]7p 3.8M
US6_5>/ 116_star_jacks(有氧运动,中级).mp4
)s2] -n}W 4.5M
29R-Up!SVN 115_quick_feet(有氧运动,初级).mp4
z3fv}_\z 4.4M
90}{4&C.^ 113_crossing_punches(有氧运动,初级)静.mp4
,g`%+s7 u 3.4M
N0U/u'J!g 112_punches(有氧运动,初级)静.mp4
#Ondhy%h[ 7M
wucdXj{% 111_jog_in_place(有氧运动,初级)静.mp4
o_b[ * 3.9M
B~Q-V&@o 109_rockstars(有氧运动,初级).mp4
f0Q6sV ZHa 5.2M
dj|5'<l
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BxY t*b% 106_high_knees(有氧运动,初级).mp4
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adON&< 105_jumping_jacks(有氧运动,初级).mp4
bQll;U^A 5.2M
dn6B43w 104_jump_lunges(下半身,高难度).mp4
X>%nzY]m 5.3M
o<2GtF1"o 103_lunge_high_knee_jumps(下半身,高难度).mp4
~,'{\jDrS 5.9M
q!c(~UVw 100_single_leg_deadlift(下半身,中级)静.mp4
9N]Xa 5M
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+Qs]8*^?; 7.9M
>%JPgr/
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:NzJvI< 4.7M
E$d3+`` 096_side_lunges(下半身,中级)静.mp4
lG*Rw-?a 8.2M
5:Qz 095_curtsy_lunges(下半身,中级)静.mp4
] m]`J|%i 4.6M
&{iC:zp 094_pendulum_lunges(下半身,中级)静.mp4
qZoDeN-CC 9.1M
-@uFRQt 093_lunge_to_front_kick(下半身,中级)静.mp4
g
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@0`A!5h?u 4.5M
dWY%bb 091_backward_lunges(下半身,初级)静.mp4
Ur j*V0^ 8M
X/]@EF 090_walking_lunges(下半身,初级).mp4
B.<SC 5.8M
BT_]=
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;r
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TyxIlI4" 088_flat_out_burpee_tuck_jumps(全身,高难度).mp4
l=^A41L_ 7.6M
\}-4(Xdaq 087_narrow_6_count_burpees(全身,高难度).mp4
xQ?>72grP 4.4M
myx/ |-V"F 086_6_count_burpees(全身,高难度).mp4
!Jg;%%E3:i 6.6M
St=nf\P&F 085_ultimate_burpees(全身,高难度)静.mp4
;%|im? 8.3M
a"~o'W7 084_one_legged_6_count_burpees(全身,高难度)静.mp4
(5a73%>@ 7M
b`0tfXzS5 082_one_legged_4_count_burpees(全身,中级).mp4
fV:15!S[ 5.3M
J5@08bZm 081_flat_out_burpees(全身,中级).mp4
\j)Evjw 6.8M
#mH@ /6,#[ 079_4_count_burpees(全身,初级).mp4
vwR_2u 6.9M
p_r` " 075_low_plank_double_knee(腹肌和核心肌群,高难度)静.mp4
|1tKQ0jg 5.3M
P-m_], 074_low_side_plank_twists(腹肌和核心肌群,高难度)静.mp4
: }Jx 7.4M
];r!
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Tw~R-SiS`s 6.1M
&\zYbGU 071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4
jiI=tg; 6.6M
# @\3{;{R 069_low_plank_twists(腹肌和核心肌群,中级)静.mp4
I?KN7(9u? 7.2M
6)HmE[[F 068_low_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4
~cz}C("Z 4.6M
J?4{#p 067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4
C|{Sj`,XG 6.6M
<,.$U\W 066_low_plank_arm_reaches(腹肌和核心肌群,中级)静.mp4
i4C{3J^ 5.9M
Iil2R}1 064_mod_low_side_plank(腹肌和核心肌群,初级)静.mp4
IrwQ~z3I 7.4M
u09Tlqh0 3 063_low_side_plank(腹肌和核心肌群,初级)静.mp4
I#l}5e5 6.7M
ktu?-?#0, 061_low_plank(腹肌和核心肌群,初级)静.mp4
QE<Z@/V*a 6.4M
whI{?NP 060_high_plank_limb_raises(腹肌和核心肌群,高难度)静.mp4
Q+CJd>B 7.8M
zI88IM7/ 059_high_plank_jumping_jacks(腹肌和核心肌群,高难度).mp4
?7\V)$00(& 8.9M
E4#{&sRT 058_high_plank_double_knee(腹肌和核心肌群,高难度)静.mp4
QE]@xLz 4.7M
o'Bd. B 055_high_plank_jumps(腹肌和核心肌群,中级).mp4
6:1`lsP 4.6M
1nVQYqT_ 054_high_plank_jacks(腹肌和核心肌群,中级).mp4
YV>a 3 7.2M
Po>6I0y 052_high_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4
^`H'L
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}2
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opX07~1 6.3M
SH*'
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SX3'|'- 6.5M
z$ ^d_) 048_mod_high_side_plank(腹肌和核心肌群,初级)静.mp4
VPN
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)1 <0c@g= 047_high_plank_leg_lifts(腹肌和核心肌群,初级)静.mp4
7uB
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-:}vf? 6.3M
VPCI5mS_ 045_pistol_squats(下半身,高难度)静.mp4
pj'gTQ),0 3.6M
P0N/bp2Uy 044_180_jump_squats(下半身,高难度).mp4
!G%!zNA S 7.5M
q4BXrEOw 042_butt_kicker_jump_squats(下半身,高难度).mp4
N'1I6e" 7.2M
g$(Y\`zw 040_forward_jump_squats(下半身,中级).mp4
y"?`MzcJ0 5.4M
"|\hTRQ 039_squat_to_high_knee_jumps(下半身,中级).mp4
3Vu}D(PJ 8M
jAQ{H 038_squat_side_kick(下半身,中级)静.mp4
+|?a7qM 4.7M
(ls
G4&\0F 036_prisoner_squats(下半身,中级)静.mp4
&{)<Q(g 5M
01Jav~WR 035_overhead_squats(下半身,中级)静.mp4
l|g*E.:4 5.5M
'!>9j,BJ 034_plie_jump_squats(下半身,中级).mp4
<I,4Kc! 5.2M
%Tp9GGt 032_jump_squats(下半身,中级).mp4
<5Vf3KoC& 6.6M
a-5UG#o 031_squat_to_high_knee(下半身,初级)静.mp4
Z<U,]iZB 8.9M
QW..=}pL 030_pulsing_squats(下半身,初级)静.mp4
k?cX fj& 5.2M
o!xCM:+J 029_plie_squats(下半身,初级)静.mp4
bbL\ xq^ 7.5M
(o>N*?,} 028_narrow_squats(下半身,初级)静.mp4
-J]?
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GtRpgM 027_squats(下半身,初级)静.mp4
+:A `e+\ 7.4M
p{?duq= 024_typewriter_push_ups(上半身,高难度)静.mp4
rpk8 5.6M
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