上班族女性必做！下半身翹臀消腫27分鐘居家運動 | 徒手肌力＋放鬆伸展 ft.Katie  

15分鐘肌力訓練 + 後半部分瑜伽伸展 feat 凱蒂老師
Squat pulses + shoulder raise 寬站抬手
Squat hold + tap out 深蹲+側伸腿
Narrow stance squat pulses +lunge twist 深蹲停留+跨步蹲扭轉
Monster walk 怪獸行走
1& 1/2 side squat R 側蹲變化型 右
1& 1/2 side squat L 側蹲變化型 左
Lunge & single RDL 跨步蹲+單腳硬舉
Rainbow lunges + leg lift 彩虹分腿蹲抬腳
Lunge & single RDL 跨步蹲+單腳硬舉
Rainbow lunges + leg lift 彩虹分腿蹲抬腳
Leg lift 30 秒 + 30秒 Leg circles 右腳 側抬腿+繞圈
Leg lift 30秒 + 30秒 Leg circles 左腳 側抬腿+繞圈
休息20秒
Donkey kick40 秒 + small pulses40秒 右 驢子抬腿40秒 +小停留40秒
Donkey kick 40秒 + small pulses40 秒 左
驢子抬腿40秒 +小停留40秒
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