核心腹肌+徒手臀腿｜居家15分鐘無裝備運動 (無跳躍) 2024 燃脂系列🔥15 min no jumping abs & lower body workout 

核心腹肌+徒手臀腿 居家15分鐘無裝備運動 (無跳躍) 2024 燃脂系列
動態暖身+高平板 Dynamic warm up + high plank 40 rest 20
平板碰肩+蜘蛛平板Shoulder tap+ elbow touch 40 rest 20
單腳平板手爬One leg inchworm 40 rest 20
側蹲停頓Side lunge pulse touch 40 rest 20
深蹲+直拳Squat ( 2 sec hold) 40 Squat hold + punch 20
分腿蹲轉體 Lunge twist 40 hold 10 rest 10
分腿蹲轉體 Lunge twist 40 hold 10 rest 10
相撲停頓深蹲+踮腳Sumo squat pulses +tip toe 40 rest 20
單腳臀推+停留 右Single leg thrust 40 hold 10sec rest 10
單腳臀推+停留 左 Single leg thrust 40 hold 10sec rest 10
死蟲變化式Lying crunch (single + double) 40 no rest
抬腳停留+踢腿 Leg hold30 sec + flutter kick 30 sec
Abs crunch 上捲腹 40 rest 20
交叉平板+碰腳Cross leg plank +toe touch 40 no rest
登山式mountain climber 30sec (15秒慢 15秒快
Stretch
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