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[100]--Day37【燃脂】42min畅快暴汗.mp4
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[101]--Day37【燃脂退阶】25min畅快暴汗（无跑跳）.mp4
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[102]--Day37【塑形】20min肩颈髋小肌群练习.mp4
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[103]--Day38 7min全身拉伸.mp4
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[10]--Day3 【加练】17min泰拳套路.mp4
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[11]--Day3 【选修】15min 动物流.mp4
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[12]--Day4 【必练】15min心肺提升（无跑跳）.mp4
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[13]--Day4 【加练】14min腰背柔韧.mp4
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[14]--Day5 【必练】15min肌耐力提升（无跑跳）.mp4
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[15]--Day5 【加练】20min律动燃脂操.mp4
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[16]--Day5 【选修】30min搏击操.mp4
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[17]--Day6 【必练】步态矫正.mp4
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[18]--Day6 【加练】30min多阶燃脂操.mp4
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[19]--Day7 【必练】腿部拉伸.mp4
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[1]--【先导片】28天全身燃脂塑形，趣味燃脂，徒手塑形.mp4
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[20]--Day7 【加练】久坐上肢拉伸.mp4
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[21]--Day8【必练】25min畅快暴汗（无跑跳）.mp4
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[22]--Day8【加练】16min背部普拉提.mp4
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[23]--Day8【选修】10min谷雨节气操.mp4
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[24]--Day9【必练】25min极限挑战（无跑跳）.mp4
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[25]--Day9【加练】15min泰拳燃脂.mp4
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[26]--Day10【必练】27min心肺提升.mp4
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[27]--Day10【必练退阶】15min心肺提升（无跑跳）.mp4
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[28]--Day10【加练】17min泰拳套路.mp4
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[29]--Day10【选修】20min 律动燃脂操.mp4
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[2]--【热身】15min热身激活.mp4
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[30]--Day11【必练】27min肌耐力提升.mp4
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[31]--Day11【必练退阶】15min肌耐力提升（无跑跳）.mp4
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[32]--Day11【加练】14min腰背柔韧.mp4
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[33]--Day12【必练】42min畅快暴汗.mp4
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[34]--Day12【必练退阶】25min畅快暴汗（无跑跳）.mp4
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[35]--Day12【加练】20min 律动燃脂操.mp4
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[36]--Day12【选修】35min初级普拉提.mp4
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[37]--Day13【必练】42min极限挑战.mp4
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[38]--Day13【必练退阶】25min极限挑战（无跑跳）.mp4
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[39]--Day13【加练】30min多阶燃脂操.mp4
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[3]--【拉伸】7min全身拉伸.mp4
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[40]--Day14【必练】腿部拉伸.mp4
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[41]--Day14【加练】久坐上肢拉伸.mp4
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[42]--Day15【必练】18min核心塑形（入门）.mp4
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[43]--Day15【必练】16min胸部塑形（入门）.mp4
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[44]--Day15【加练】13min活力唤醒.mp4
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[45]--Day15【选修】25min塑形普拉提.mp4
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[46]--Day16【必练】17min肩部塑形（入门）.mp4
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[47]--Day16【必练】16min背部塑形（入门）.mp4
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[48]--Day16【加练】13min关节灵活.mp4
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[49]--Day17【必练】15min臀部塑形（入门）.mp4
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[4]--Day1 【必练】13min活力唤醒.mp4
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[50]--Day17【加练】13min节奏掌控.mp4
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[51]--Day17【选修】35min开肩美腿瑜伽.mp4
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[52]--Day18【必练】16min腿部塑形（入门）.mp4
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[53]--Day18【加练】12min开肩拔背.mp4
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[54]--Day19【必练】16min手臂塑形（入门）.mp4
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[55]--Day19【加练】15min肌耐力提升（无跑跳）.mp4
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[56]--Day19【选修】30min 瑜伽拜日A.mp4
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[57]--Day20【必练】20min肩颈髋小肌群练习.mp4
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[58]--Day20【加练】27min心肺提升.mp4
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[59]--Day21【必练】全身拉伸.mp4
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[5]--Day1 【加练】16min背部普拉提.mp4
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[60]--Day21 【加练】久坐上肢拉伸.mp4
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[61]--Day22【必练】18min核心塑形（标准）.mp4
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[62]--Day22【必练】16min胸部塑形（标准）.mp4
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[63]--Day22【加练】13min活力唤醒.mp4
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[64]--Day22【选修】13min坐姿拉伸.mp4
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[65]--Day23【必练】17min肩部塑形（标准）.mp4
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[66]--Day23【必练】16min背部塑形（标准）.mp4
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[67]--Day23【加练】13min关节灵活.mp4
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[68]--Day24【必练】15min臀部塑形（标准）.mp4
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[69]--Day24【加练】13min节奏掌控.mp4
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[6]--Day1 【选修】10min 解郁操.mp4
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[70]--Day24【选修】15min腰腹练习.mp4
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[71]--Day25【必练】16min腿部塑形(标准).mp4
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[72]--Day25【加练】12min开肩拔背.mp4
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[73]--Day26【必练】16min手臂塑形（标准）.mp4
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[74]--Day26【加练】15min肌耐力提升（无跑跳）.mp4
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[75]--Day26【选修】30min古法养生操.mp4
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[76]--Day27【必练】20min肩颈髋小肌群练习.mp4
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[77]--Day27【加练】27min心肺提升.mp4
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[78]--Day28【必练】全身拉伸.mp4
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[79]--Day28 【加练】久坐上肢拉伸.mp4
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[7]--Day2 【必练】13min关节灵活.mp4
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[80]--Day29【燃脂】25min畅快暴汗（无跑跳）.mp4
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[81]--Day29【塑形】18min核心塑形（标准）.mp4
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[82]--Day30【燃脂】25min极限挑战（无跑跳）.mp4
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[83]--Day30【塑形】17min肩部塑形（标准）.mp4
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[84]--Day31【燃脂】27min心肺提升.mp4
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[85]--Day31【燃脂退阶】15min心肺提升（无跑跳）.mp4
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[86]--Day31【塑形】16min胸部塑形（标准）.mp4
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[87]--Day32【燃脂】27min肌耐力提升.mp4
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[88]--Day32【燃脂退阶】15min肌耐力提升（无跑跳）.mp4
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[89]--Day32【塑形】16min背部塑形（标准）.mp4
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[8]--Day2 【加练】15min泰拳燃脂.mp4
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[90]--Day33 7min全身拉伸.mp4
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[91]--Day34【燃脂】42min极限挑战.mp4
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[92]--Day34【燃脂退阶】25min极限挑战（无跑跳）.mp4
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[93]--Day34【塑形】15min臀部塑形（标准）.mp4
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[94]--Day35【燃脂】27min心肺提升.mp4
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[95]--Day35【燃脂退阶】15min心肺提升（无跑跳）.mp4
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[96]--Day35【塑形】16min腿部塑形（标准）.mp4
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[97]--Day36【燃脂】27min肌耐力提升.mp4
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[98]--Day36【燃脂退阶】15min肌耐力提升（无跑跳）.mp4
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[99]--Day36【塑形】16min手臂塑形（标准）.mp4
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[9]--Day3 【必练】13min 节奏掌控.mp4
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