-
-
001_knee_push_ups(上半身,初级)静.mp4
-
002_narrow_knee_push_ups(上半身,初级)静.mp4
-
003_wide_knee_push_ups(上半身,初级)静.mp4
-
004_push_ups(上半身,初级)静.mp4
-
005_narrow_push_ups(上半身,初级)静.mp4
-
006_wide_push_ups(上半身,初级)静.mp4
-
007_stagger_push_ups(上半身,中级)静.mp4
-
009_commander_push_ups(上半身,中级)静.mp4
-
010_push_up_side_planks(上半身,中级)静.mp4
-
011_push_up_shoulder_taps(上半身,中级)静.mp4
-
012_side_to_side_push_ups(上半身,中级)静.mp4
-
014_up_down_push_ups(上半身,中级).mp4
-
018_alligator_push_ups(上半身,高难度)静.mp4
-
019_narrow_to_wide_push_ups(上半身,高难度).mp4
-
020_plyo_push_ups(上半身,高难度).mp4
-
021_single_leg_push_ups(上半身,高难度)静.mp4
-
022_push_up_jacks(上半身,高难度).mp4
-
023_limb_raise_push_ups(上半身,高难度)静.mp4
-
024_typewriter_push_ups(上半身,高难度)静.mp4
-
027_squats(下半身,初级)静.mp4
-
028_narrow_squats(下半身,初级)静.mp4
-
029_plie_squats(下半身,初级)静.mp4
-
030_pulsing_squats(下半身,初级)静.mp4
-
031_squat_to_high_knee(下半身,初级)静.mp4
-
032_jump_squats(下半身,中级).mp4
-
034_plie_jump_squats(下半身,中级).mp4
-
035_overhead_squats(下半身,中级)静.mp4
-
036_prisoner_squats(下半身,中级)静.mp4
-
038_squat_side_kick(下半身,中级)静.mp4
-
039_squat_to_high_knee_jumps(下半身,中级).mp4
-
040_forward_jump_squats(下半身,中级).mp4
-
042_butt_kicker_jump_squats(下半身,高难度).mp4
-
044_180_jump_squats(下半身,高难度).mp4
-
045_pistol_squats(下半身,高难度)静.mp4
-
046_high_plank(腹肌和核心肌群,初级)静.mp4
-
047_high_plank_leg_lifts(腹肌和核心肌群,初级)静.mp4
-
048_mod_high_side_plank(腹肌和核心肌群,初级)静.mp4
-
049_high_side_plank(腹肌和核心肌群,中级)静.mp4
-
051_high_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4
-
052_high_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4
-
054_high_plank_jacks(腹肌和核心肌群,中级).mp4
-
055_high_plank_jumps(腹肌和核心肌群,中级).mp4
-
058_high_plank_double_knee(腹肌和核心肌群,高难度)静.mp4
-
059_high_plank_jumping_jacks(腹肌和核心肌群,高难度).mp4
-
060_high_plank_limb_raises(腹肌和核心肌群,高难度)静.mp4
-
061_low_plank(腹肌和核心肌群,初级)静.mp4
-
063_low_side_plank(腹肌和核心肌群,初级)静.mp4
-
064_mod_low_side_plank(腹肌和核心肌群,初级)静.mp4
-
066_low_plank_arm_reaches(腹肌和核心肌群,中级)静.mp4
-
067_low_plank_knee_to_elbow(腹肌和核心肌群,中级)静.mp4
-
068_low_plank_knee_crosses(腹肌和核心肌群,中级)静.mp4
-
069_low_plank_twists(腹肌和核心肌群,中级)静.mp4
-
071_side_plank_oblique_crunch(腹肌和核心肌群,中级)静.mp4
-
072_side_star_plank(腹肌和核心肌群,中级)静.mp4
-
074_low_side_plank_twists(腹肌和核心肌群,高难度)静.mp4
-
075_low_plank_double_knee(腹肌和核心肌群,高难度)静.mp4
-
079_4_count_burpees(全身,初级).mp4
-
081_flat_out_burpees(全身,中级).mp4
-
082_one_legged_4_count_burpees(全身,中级).mp4
-
084_one_legged_6_count_burpees(全身,高难度)静.mp4
-
085_ultimate_burpees(全身,高难度)静.mp4
-
086_6_count_burpees(全身,高难度).mp4
-
087_narrow_6_count_burpees(全身,高难度).mp4
-
088_flat_out_burpee_tuck_jumps(全身,高难度).mp4
-
089_forward_lunges(下半身,初级)静.mp4
-
090_walking_lunges(下半身,初级).mp4
-
091_backward_lunges(下半身,初级)静.mp4
-
092_lunge_to_high_knee(下半身,中级)静.mp4
-
093_lunge_to_front_kick(下半身,中级)静.mp4
-
094_pendulum_lunges(下半身,中级)静.mp4
-
095_curtsy_lunges(下半身,中级)静.mp4
-
096_side_lunges(下半身,中级)静.mp4
-
097_pivot_lunges(下半身,中级)静.mp4
-
099_touchdown_lunges(下半身,中级)静.mp4
-
100_single_leg_deadlift(下半身,中级)静.mp4
-
103_lunge_high_knee_jumps(下半身,高难度).mp4
-
104_jump_lunges(下半身,高难度).mp4
-
105_jumping_jacks(有氧运动,初级).mp4
-
106_high_knees(有氧运动,初级).mp4
-
108_wide_high_knees(有氧运动,初级).mp4
-
109_rockstars(有氧运动,初级).mp4
-
111_jog_in_place(有氧运动,初级)静.mp4
-
112_punches(有氧运动,初级)静.mp4
-
113_crossing_punches(有氧运动,初级)静.mp4
-
115_quick_feet(有氧运动,初级).mp4
-
116_star_jacks(有氧运动,中级).mp4
-
117_clap_jacks(有氧运动,初级).mp4
-
118_lateral_jumps(有氧运动,中级).mp4
-
119_squatting_quick_feet(有氧运动,中级).mp4
-
120_lateral_jump_touchdown(有氧运动,高难度).mp4
-
121_squat_stars(有氧运动,高难度).mp4
-
122_tuck_jumps(有氧运动,高难度).mp4
-
124_mountain_climbers(有氧运动,初级)静.mp4
-
126_sit_ups(腹肌和核心肌群,初级)静.mp4
-
127_crunches(腹肌和核心肌群,初级)静.mp4
-
128_superman(腹肌和核心肌群,初级)静.mp4
-
129_inchworms(腹肌和核心肌群,初级)静.mp4
-
130_bicycle_crunches(腹肌和核心肌群,中级)静.mp4
-
131_quadruped_limb_raises(腹肌和核心肌群,初级)静.mp4
-
132_scissor_kicks(腹肌和核心肌群,中级)静.mp4
-
133_knee_tuck_crunches(腹肌和核心肌群,中级)静.mp4
-
134_reverse_crunches(腹肌和核心肌群,中级)静.mp4
-
135_leg_raises(腹肌和核心肌群,中级)静.mp4
-
138_single_leg_v_up(腹肌和核心肌群,中级)静.mp4
-
139_russian_twist_easy(腹肌和核心肌群,中级)静.mp4
-
141_superman_pull(腹肌和核心肌群).mp4
-
142_reverse_plank(腹肌和核心肌群,中级)静.mp4
-
144_russian_twist_hard(腹肌和核心肌群,高难度)静.mp4
-
145_wide_climber_jumps(腹肌和核心肌群,高难度).mp4
-
146_v_ups(腹肌和核心肌群,高难度).mp4
-
147_wide_legged_v_ups(腹肌和核心肌群,高难度)静.mp4
-
148_windshield_wipers(腹肌和核心肌群,高难度)静.mp4
-
149_skier_abs(腹肌和核心肌群,高难度).mp4
-
150_inchworm_tuck_jumps(有氧运动,高难度).mp4
-
151_straight_leg_bicycle_crunches(腹肌和核心肌群,高难度)静.mp4
-
153_bridge(腹肌和核心肌群,初级)静.mp4
-
154_single_leg_bridge(下半身,初级)静.mp4
-
155_calf_raises(下半身,初级)静.mp4
-
156_inward_calf_raises(下半身,初级)静.mp4
-
157_outward_calf_raises(下半身,初级)静.mp4
-
158_skier_jumps(有氧运动,中级).mp4
-
159_speed_skaters(有氧运动,中级).mp4
-
160_kneel_stand(下半身,中级)静.mp4
-
163_triceps_dip(上半身,初级).mp4
-
164_knee_up_downs(上半身,初级)静.mp4
-
166_pike_push_ups(上半身,中级)静.mp4
-
167_single_leg_pike_push_ups(上半身,高难度)静.mp4
-
169_up_downs(上半身,高难度).mp4
-
170_inclined_wall_push_ups(上半身,初级)静.mp4
-
172_wall_push_offs(上半身,初级).mp4
-
173_wall_sit(下半身,初级)静.mp4
-
175_wall_bridge(下半身,初级).mp4
-
177_hip_abduction(下半身,初级)静.mp4
-
178_hip_adduction(下半身,初级)静.mp4
-
180_marching_wall_sit(下半身,中级)静.mp4
-
181_wall_climbs(全身,高难度).mp4
-
184_wall_handstand_kick_up(全身,中级).mp4
-
187_declined_wall_push_ups(上半身,高难度).mp4
-
189_cobblers_stretch(柔韧性,初级)静.mp4
-
190_childs_pose(柔韧性,初级)静.mp4
-
191_kneeling_hip_flexor_stretch(柔韧性,初级)静.mp4
-
192_wall_pectoral_stretch(柔韧性,初级).mp4
-
193_lying_figure_4_stretch(柔韧性,初级)静.mp4
-
194_shoulder_cross_stretch(柔韧性,初级)静.mp4
-
195_overhead_triceps_stretch(柔韧性,初级)静.mp4
-
196_standing_quadriceps_stretch(柔韧性,初级)静.mp4
-
197_walking_high_knees(有氧运动,初级).mp4
-
198_hip_openers(下半身,初级)静.mp4
-
199_arm_circles_forward(上半身,初级)静.mp4
-
200_arm_circles_backward(上半身,初级)静.mp4
-
205_knee_stagger_push_ups(上半身,中级)静.mp4
-
206_knee_commander_push_ups(上半身,中级)静.mp4
-
207_knee_push_up_side_planks(上半身,中级)静.mp4
-
208_knee_push_up_shoulder_taps(上半身,中级)静.mp4
-
209_knee_side_to_side_push_ups(上半身,中级)静.mp4
-
210_knee_up_down_push_ups(上半身,中级)静.mp4
-
211_knee_narrow_to_wide_push_ups(上半身,中级).mp4
-
212_crab_bridge(下半身,初级)静.mp4
-
213_sl_crab_bridge(下半身,中级)静.mp4
-
214_squat_jacks(下半身,中级).mp4
-
216_frog_squats(下半身,中级).mp4
-
217_donkey_kicks(下半身,初级)静.mp4
-
219_fire_hydrant(下半身,初级)静.mp4
-
221_bent_leg_cross_overs(下半身,初级)静.mp4
-
223_prone_x(腹肌和核心肌群,中级)静.mp4
-
224_table_top_crunches(腹肌和核心肌群,初级)静.mp4
-
225_beetle(腹肌和核心肌群,中级)静.mp4
-
226_low_plank_crunches(腹肌和核心肌群,高难度)静.mp4
-
227_low_plank_knee_drops(腹肌和核心肌群,中级)静.mp4
-
228_high_plank_knee_drops(腹肌和核心肌群,中级)静.mp4
-
229_plank_to_down_dog(腹肌和核心肌群,中级)静.mp4
-
230_knee_plyo_push_ups(上半身,中级).mp4
-
231_low_side_plank_leg_lifts(腹肌和核心肌群,高难度)静.mp4
-
233_mod_low_side_plank_lifts(腹肌和核心肌群,初级)静.mp4
-
235_sl_squats(下半身,中级)静.mp4
-
237_sl_jump_squats(下半身,高难度).mp4
-
239_side_lunge_touchdown(下半身,中级)静.mp4
-
240_wide_climber_twists(腹肌和核心肌群,高难度)静.mp4
-
241_180_jumps(有氧运动,中级).mp4
-
242_cat_cow(柔韧性,初级)静.mp4
-
243_dynamic_calf_stretch(柔韧性,初级)静.mp4
-
247_sl_balance(腹肌和核心肌群,初级)静.mp4
-
249_sl_front_to_back_hop(腹肌和核心肌群,中级).mp4
-
251_sl_reach_shin(腹肌和核心肌群,中级)静.mp4
-
253_sl_reach_foot(腹肌和核心肌群,高难度)静.mp4
-
293_wall_lateral_pull_downs(上半身,初级)静.mp4
-
296_quadruped_knee_to_elbow(全身,中级)静.mp4
-
300_star_toe_touch(柔韧性,初级)静.mp4
-
341_mod_jumping_jacks(有氧运动,初级).mp4
-
98_lunge_twist(下半身,中级)静.mp4
-