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塑型是很多女性的一大追求,前凸后翘的身材是最完美的身材,《专业塑型舞蹈基本功教学视频》分析塑型内衣、吸脂塑型、整容塑型等塑型方法,让你选择最健康的塑型方法,保障身体的健康。
如果你对自己的身材不是很满意,想要拥有模特一般的完美身材,那么首先就要学学如何塑造完美的形体的秘诀,全方位的塑造完美的形体攻略,你一定要学哦。
消除肿胀:过磅时体重明明没有增加,腿看上去却粗了一圈?这是体内多余水分的滞留造成的。如果你的身体容易水肿,不妨选择含有咖啡因与绿茶多酚的纤体乳,配合按摩手法,排除体内多余水分。此外,长时间步行后,可以先涂抹纤体乳,再平躺将腿抬高静置10-15 分钟,避免水分在腿部积聚。
夜间消脂:研究表明,具有修复效果的活性护肤成分于晚间能更有效地被皮肤吸收,而脂肪分解也更迅速。为此,不少品牌推出了夜间专用的纤体精华(如 COLLISTAR 晚间纤体精华露)。你只需在睡前将纤体精华涂抹于肌肤,活性成分就能在睡眠时深入瓦解脂肪团及橘皮组织,从源头减少脂肪、紧致肌肤。
紧致肌肤:一旦肌肤松弛,就会使身体看上去赘肉更多。而日晒是导致肌肤松弛的最关键原因,因此日间请务必使用 SPF30/PA+++ 的防晒乳,白皙皮肤也可选择更高指数的防晒产品。如果长期在户外活动,每两小时补涂一次必不可少。香氛食欲管理:香味可通过嗅觉刺激脑部神经中枢,用愉悦感受取代暴饮暴食的欲望。倘若你对零食的自控力太差,可以试试这一全新概念:像日常使用香水那样在早晨或想吃零食的时候将香水喷洒于周身。香水中所含的植物成分能作用于肌肤角质细胞,促进 β- 内啡肽的分泌,从而抑制食欲、减少食量。
FAKE-UP 伪妆让双腿在视觉上更纤细!
美腿修容术:化妆时使用修容产品,能够塑造面部立体感,这样的方法同样适用于你的双腿。先在腿侧涂抹古铜色的仿晒产品,再选择带有细腻珠光的高光液与身体乳混合,沿腿部正面打亮,使双腿从视觉上更显纤细,并闪耀水润光泽。30 分钟法则:有氧运动需要坚持 30 分钟,这是由于在运动的前 10 分钟,消耗的能量主要是糖类,当持续到 30 分钟时,身体才开始燃烧脂肪。如果单次有氧运动时间过短,很难达到燃脂效果。
Checklist!一目了然美体小贴士!
运动后的伸展必不可少:锻炼后,简单轻松的伸展动作有助于放松肌肉,预防酸痛,修长线条。
不论饿了没有,定时进餐:如果错过了正餐时间,大脑会对高热量食品产生更大的渴望。因此,要在固定时间进餐才能更有效地控制热量摄入。
- 第二十二周Day1-1:10分钟腹肌训练 10 MIN SIXPACK WORKOUT No Equipment Pamela Rf
- Day1-2:10分钟上肢塑型手臂背部胸部 10 MIN UPPER BODY WORKOUT - for toned arms, chest & back m
- Day1-3(和p4、p5三选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day1-3(和p3、p5三选一个做即可)15分钟性感舞蹈燃脂训练 15 MIN SEXY DANCE WORKOUT
- Day1-3(和p3、p4三选一个做即可)15分钟有氧燃脂舞蹈训练 15 MIN DANCE CARDIO WORKOUT
- Day1-4:15分钟拉伸训练 15 MIN DAILY STRETCH - a full body routine for tight muscles, f
- Day2-1:10分钟燃脂+腹肌核心训练 10 MIN GET MOTIVATED WORKOUT _ fun routine to get your boo
- Day2-2:10分钟腹肌训练 10 MIN AB WORKOUT __ No Equipment _ Pamela Reif
- Day2-3:15分钟新手初级全身塑型训练 15 MIN FULL BODY WORKOUT _ Beginner Friendly - Let's Trai
- Day2-4:10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER _ Medium Level - a HIIT workout t
- Day3-1:3分钟音乐节拍舞蹈热身训练 Joel Corry - Lonely __ HAPPY DANCE WARM UP _ No Equipment
- Day3-2:15分钟大腿训练大腿内侧训练 15 MIN THIGH WORKOUT - focus on inner thighs, tone & tight
- Day3-3:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day3-4:10分钟腹肌 瑜伽 10 MIN ABS YOGA - a slow and relaxed workout for super strong a
- Day4(和p16二选一,或者直接休息一天)15分钟拉伸训练 15 MIN DAILY STRETCH
- Day4(和p15二选一,或者直接休息一天)30分钟全身拉伸训练 30 MIN FULL BODY STRETCHING
- Day5-1:30分钟膝盖友好臀部塑形训练 需要弹力带 30 MIN BOOTY WORKOUT Knee Friendly Edition - Let'
- Day5-2(和p19、p20三选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day5-2(和p18、p20三选一个做即可)15分钟性感舞蹈燃脂训练 15 MIN SEXY DANCE WORKOUT
- Day5-2(和p18、p19三选一个做即可)15分钟有氧燃脂舞蹈训练 15 MIN DANCE CARDIO WORKOUT
- Day6-1:22分钟平坦腹部+臀部训练 2 in 1 - FLAT BELLY & ROUND BOOTY WORKOUT
- Day6-2:10分钟手臂塑型训练 需要哑铃或者水瓶 10 MIN TONED ARMS - quick & intense at home
- Day6-3:12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT - good mood HIIT workout _ No Eq
- 第二十三周Day1-1:10分钟腹肌 瑜伽 10 MIN ABS YOGA - a slow and relaxed workout for super str
- Day1-2:20分钟高强度全身训练 20 MIN FULL BODY WORKOUT - Intense Version _ No Equipment I
- Day1-3(和P27、P28三个选一个做即可)12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT
- Day1-3(和p26、p28三选一个做即可)15分钟舞蹈燃脂 15 MIN OLDIES DANCE WORKOUT
- Day1-3(和p26、p27三选一个做即可)15分钟有氧燃脂舞蹈训练 15 MIN DANCE CARDIO
- Day2-1:3分钟热身 Funny - Zedd & Jasmine Thompson __ FULL BODY WARM UP _ No Equipment
- Day2-2:10分钟臀部塑形训练 需要弹力带 10 MIN BOOTY ACTIVATION - to grow your glutes _ optiona
- Day2-3:20分钟无器械 臀部训练 20 MIN BOOTY WORKOUT No Equipment Pamela Rf
- Day2-4:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day3-1:15分钟高强度腹肌训练 15 MIN SIXPACK WORKOUT - intense ab workout No Equipment I P
- Day3-2:10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT - burn lots of calories _ No Equ
- Day3-3(和p36二个选一个做即可)10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER
- Day3-3(和p35二个选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day3-4:10分钟放松 拉伸训练 睡前 床上轻量级低强度训练 10 MIN COOL DOWN ROUTINE - slow workout, suita
- Day4(和p39二选一,或者直接休息一天)15分钟拉伸训练 15 MIN DAILY STRETCH
- Day4(和p38二选一,或者直接休息一天)30分钟全身拉伸训练 30 MIN FULL BODY STRETCHING
- Day5-1:10分钟腹肌 腹斜肌 腰两侧训练 10 MIN AB WORKOUT - Side Abs & Obliques __ No Equipment
- Day5-2:10分钟上肢训练 10 MIN UPPER BODY WORKOUT - Back, Arms & Chest _ No Equipment
- Day5-3(和p43二个选一个做即可)8分钟腹肌+暴汗燃脂训练 8 MIN AB & HIIT WORKOUT
- Day5-3(和p42二个选一个做即可)10分钟暴汗燃脂训练 10 MIN CALORIE BURN Full Body
- Day5-4:10分钟上肢塑型手臂背部胸部 10 MIN UPPER BODY WORKOUT - for toned arms, chest & back m
- Day6-1:12分钟臀部塑形训练 需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs - 副本
- Day6-2:10分钟臀部塑形训练 10 MIN BOOTY BURN No Equipment Pamela Rf
- Day6-3(和P48二个选一个做即可)12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT
- Day6-3(和p47二个选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day6-4:15分钟拉伸训练 15 MIN DAILY STRETCH - a full body routine for tight muscles, f
- 第二十四周Day1-1:3分钟热身 Funny - Zedd & Jasmine Thompson __ FULL BODY WARM UP _ No Equi
- Day1-2:10分钟臀部塑形训练 需要弹力带 10 MIN BOOTY ACTIVATION - to grow your glutes _ optiona
- Day1-3:15分钟大腿训练大腿内侧训练 15 MIN THIGH WORKOUT - focus on inner thighs, tone & tight
- Day1-4:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day2-1:10分钟腹肌训练 10 MIN AB WORKOUT __ No Equipment _ Pamela Reif
- Day2-2:8分钟腹肌+暴汗燃脂训练 8 MIN AB & HIIT WORKOUT with Jason Derulo No Equipment P
- Day2-3:10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT - burn lots of calories _ No Equ
- Day2-4:10分钟腹肌 瑜伽 10 MIN ABS YOGA - a slow and relaxed workout for super strong a
- Day3-1:3分钟热身 LaLaLife - David Puentez __ FUN FULL BODY WARM UP _ No Equipment I
- Day3-2:10分钟臀腿燃脂塑型 10 MIN LEGS FAT BURN - tone your thighs, booty & burn calories
- Day3-3(和p61二选一个做即可)15分钟全身燃脂HIIT训练 15 MIN FULL BODY HIIT WORKOUT
- Day3-3(和p60二选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day3-4:15分钟拉伸训练 15 MIN DAILY STRETCH - a full body routine for tight muscles, f
- Day4(和p64二选一,或者直接休息一天)15分钟拉伸训练 15 MIN DAILY STRETCH
- Day4(和p63二选一,或者直接休息一天)30分钟全身拉伸训练 30 MIN FULL BODY STRETCHING
- Day5-1:10分钟中阶臀部训练 10 MIN BOOTY WORKOUT - Medium Intensity _ No Equipment I Pame
- Day5-2:10分钟臀部塑形训练 需要弹力带 10 MIN BOOTY ACTIVATION - to grow your glutes _ optiona
- Day5-3:12分钟臀腿塑型训练 12 MIN LEG WORKOUT - Butt, Thighs & Calves No Equipment I
- Day5-4:12分钟臀部塑形训练 需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs
- Day6-1:10分钟腹肌训练 10 MIN SIXPACK WORKOUT No Equipment Pamela Rf
- Day6-2:10分钟背部手臂上肢训练 需要哑铃或者水瓶 10 MIN BACK WORKOUT - upper back, lower back, lats
- Day6-3:10分钟上肢训练 10 MIN UPPER BODY WORKOUT - Back, Arms & Chest _ No Equipment
- Day6-4(和p73二选一个做即可)10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER
- Day6-4(和p72二选一个做即可)15分钟有氧燃脂舞蹈训练 15 MIN DANCE CARDIO WORKOUT
- 第二十五周Day1-1:12分钟臀部塑形训练 需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs
- Day1-2:10分钟臀部塑形训练 需要弹力带 10 MIN BOOTY ACTIVATION - to grow your glutes _ optiona
- Day1-3:10分钟臀腿燃脂塑型 10 MIN LEGS FAT BURN - tone your thighs, booty & burn calories
- Day1-4:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day2-1:15分钟高强度腹肌训练 15 MIN SIXPACK WORKOUT - intense ab workout No Equipment I P
- Day2-2:10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT - burn lots of calories _ No Equ
- Day2-3(和p81二选一个做即可)8分钟腹肌+暴汗燃脂训练 8 MIN AB & HIIT WORKOUT
- Day2-3(和p80二选一个做即可)12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT
- Day2-4:10分钟腹肌 瑜伽 10 MIN ABS YOGA - a slow and relaxed workout for super strong a
- Day3-1:10分钟颈背友好腹肌训练 10 MIN AB WORKOUT - Back & Neck Friendly _ No Equipment I P
- Day3-2:10分钟上肢训练 10 MIN UPPER BODY WORKOUT - Back, Arms & Chest _ No Equipment
- Day3-3(和p86二选一个做即可)15分钟全身HIIT燃脂训练 15 MIN FULL BODY HIIT WORKOUT
- Day3-3(和p85二选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day3-4:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equi
- Day4(和p89二选一,或者直接休息一天)15分钟拉伸训练 15 MIN DAILY STRETCH
- Day4(和p88二选一,或者直接休息一天)30分钟全身拉伸训练 30 MIN FULL BODY STRETCHING
- Day5-1 :3分钟热身 Funny - Zedd & Jasmine Thompson __ FULL BODY WARM UP _ No Equipmen
- Day5-2:12分钟臀部塑形训练 需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs
- Day5-3:15分钟无器械力量训练15 MIN GET STRONGER WORKOUT - Let’s Train Together _ No Equipm
- Day5-4:10分钟臀腿燃脂塑型 10 MIN LEGS FAT BURN - tone your thighs, booty & burn calories
- Day6-1:8分钟腹肌训练8 MIN SIXPACK WORKOUT - with Christopher & a very special twist N
- Day6-2:10分钟上肢塑型手臂背部胸部 10 MIN UPPER BODY WORKOUT - for toned arms, chest & back m
- Day6-3:10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER _ Medium Level - a HIIT workout t
- Day6-4(和p98二选一个做即可)10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT
- Day6-4(和p97二选一个做即可)15分钟舞蹈燃脂 15 MIN OLDIES DANCE WORKOUT
- 第二十六周Day1-1:15分钟腹肌训练 15 MIN AB WORKOUT - Let's Train Together _ No Equipment I
- Day1-2:12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT - good mood HIIT workout _ No Eq
- Day1-3(和p102、p103三选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day1-3(和p101、p103三选一个做即可)15分钟性感舞蹈燃脂训练 15 MIN SEXY DANCE WORKOUT
- Day1-3(和p101、p102三选一个做)15分钟舞蹈燃脂 15 MIN OLDIES DANCE WORKOUT
- Day1-4:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equi
- Day2-1:4分钟全身热身训练 Leap Of Faith - Christopher __ FULL BODY WARM UP _ No Equipment
- Day2-2:12分钟臀部塑形训练 需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs
- Day2-3:20分钟无器械 臀部训练 20 MIN BOOTY WORKOUT
- Day2-4:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day3-1:4分钟音乐HIIT Head & Heart - Joel Corry x MNEK __ 4 MIN HIIT WORKOUT - a qui
- Day3-2:10分钟腹肌训练 10 MIN AB WORKOUT __ No Equipment _ Pamela Reif
- Day3-3:10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT - burn lots of calories _ No Equ
- Day3-4:10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER _ Medium Level - a HIIT workout t
- Day3-5:10分钟腹肌 瑜伽 10 MIN ABS YOGA - a slow and relaxed workout for super strong a
- Day4(和p115二选一,或者直接休息一天)15分钟拉伸训练 15 MIN DAILY STRETCH
- Day4(和p114二选一,或者直接休息一天)30分钟全身拉伸训练 30 MIN FULL BODY STRETCHING
- Day5-1:10分钟上肢训练 10 MIN UPPER BODY WORKOUT - Back, Arms & Chest _ No Equipment
- Day5-2:10分钟手臂塑型训练 需要哑铃或者水瓶 10 MIN TONED ARMS - quick & intense at home
- Day5-3:7分钟平板支撑挑战 7 MIN PLANK CHALLENGE No
- Day5-4(和p120二选一个做即可)10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER
- Day5-4(和p119二选一个做即可)15分钟有氧燃脂舞蹈训练 15 MIN DANCE CARDIO WORKOUT
- Day6-1:15分钟高强度腹肌训练 15 MIN SIXPACK WORKOUT - intense ab workout No Equipment I P
- Day6-2:10分钟臀部塑形训练 需要弹力带 10 MIN BOOTY ACTIVATION - to grow your glutes _ optiona
- Day6-3:10分钟臀腿燃脂塑型 10 MIN LEGS FAT BURN - tone your thighs, booty & burn calories
- Day6-4:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equi
- 第二十七周Day1-1:10分钟燃脂+腹肌核心训练 10 MIN GET MOTIVATED WORKOUT _ fun routine to get you
- Day1-2:10分钟腹肌训练 10 MIN AB WORKOUT __ No Equipment _ Pamela Reif
- Day1-3:10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER _ Medium Level - a HIIT workout t
- Day1-4(和p129、p130三选一个做即可)15分钟拉伸训练 15 MIN DAILY STRETCH
- Day1-4(和p128、p130三选一个做即可)15分钟舞蹈燃脂 15 MIN OLDIES DANCE WORKOUT
- Day1-4(和p128、p129三选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day2:45分钟臀部+腹肌燃脂 45 MIN BOOTY, ABS FAT BURN - intense combo for the ultimate bur
- Day3-1:10分钟腹肌训练 10 MIN SIXPACK WORKOUT No Equipment Pamela Rf
- Day3-2:10分钟上肢+腹肌 10 MIN UPPER BODY ABS - for arms, chest and core with DJ Joel
- Day3-3:10分钟上肢塑型手臂背部胸部 10 MIN UPPER BODY WORKOUT - for toned arms, chest & back m
- Day3-4:12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT - good mood HIIT workout _ No Eq
- Day4(和p137二选一,或者直接休息一天)15分钟拉伸训练 15 MIN DAILY STRETCH
- Day4(和p136二选一,或者直接休息一天)30分钟全身拉伸训练 30 MIN FULL BODY STRETCHING
- Day5-1:3分钟热身 Funny - Zedd & Jasmine Thompson __ FULL BODY WARM UP _ No Equipment
- Day5-2:12分钟臀腿塑型训练 12 MIN LEG WORKOUT - Butt, Thighs & Calves No Equipment I
- Day5-3:15分钟大腿训练大腿内侧训练 15 MIN THIGH WORKOUT - focus on inner thighs, tone & tight
- Day5-4:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day6-1:8分钟腹肌训练8 MIN SIXPACK WORKOUT - with Christopher & a very special twist N
- Day6-2:10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT - burn lots of calories _ No Equ
- Day6-3(和p145二选一个做即可)8分钟腹肌+暴汗燃脂训练 8 MIN AB & HIIT WORKOUT
- Day6-3(和p144二选一个做即可)12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT
- Day6-4(和p147二选一个做即可)10分钟无跳跃有氧燃脂训练 10 MIN CARDIO
- Day6-4(和p146二选一个做即可)15分钟舞蹈燃脂 15 MIN OLDIES DANCE WORKOUT
- 第二十八周Day1-1:10分钟腹肌训练 10 MIN AB WORKOUT __ No Equipment _ Pamela Reif
- Day1-2:10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT - burn lots of calories _ No Equ
- Day1-3:10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER _ Medium Level - a HIIT workout t
- Day1-4:10分钟腹肌 瑜伽 10 MIN ABS YOGA - a slow and relaxed workout for super strong a
- Day2-1:10分钟上肢+腹肌 10 MIN UPPER BODY ABS - for arms, chest and core with DJ Joel
- Day2-2:10分钟背部手臂上肢训练 需要哑铃或者水瓶 10 MIN BACK WORKOUT - upper back, lower back, lats
- Day2-3(和p155、p156三选一个做即可)12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT
- Day2-3(和p154、p156三选一个做即可)15分钟舞蹈燃脂 15 MIN OLDIES DANCE WORKOUT
- Day2-3(和p154、p155三选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day2-4:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equi
- Day3-1:10分钟臀部塑形 无深蹲膝盖友好 10 MIN BOOTY WORKOUT - Knee Friendly, Low Impact, No Squ
- Day3-2:10分钟臀部塑形训练 需要弹力带 10 MIN BOOTY ACTIVATION - to grow your glutes _ optiona
- Day3-3:10分钟中阶臀部训练 10 MIN BOOTY WORKOUT - Medium Intensity _ No Equipment I Pame
- Day3-4:12分钟臀部塑形训练 需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs
- Day4(和p163二选一,或者直接休息一天)15分钟拉伸训练
- Day4(和p162二选一,或者直接休息一天)30分钟全身拉伸训练
- Day5-1:4分钟全身热身训练 Leap Of Faith - Christopher __ FULL BODY WARM UP _ No Equipment
- Day5-2:15分钟腹肌训练 15 MIN AB WORKOUT - Let's Train Together _ No Equipment I Pamel
- Day5-3:15分钟新手初级全身塑型训练 15 MIN FULL BODY WORKOUT _ Beginner Friendly - Let's Trai
- Day5-4:10分钟无跳跃有氧燃脂训练 10 MIN CARDIO _ No Jumping - silent & neighbor friendly
- Day6-1:3分钟热身 Funny - Zedd & Jasmine Thompson __ FULL BODY WARM UP _ No Equipment
- Day6-2:10分钟臀部燃脂塑型训练 10 MIN BOOTY BURN
- Day6-3:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day6-4(和p172二选一个做即可)10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER
- Day6-4(和p171二选一个做即可)12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT
- 第二十九周Day1-1:15分钟高强度腹肌训练 15 MIN SIXPACK WORKOUT - intense ab workout No Equipmen
- Day1-2(和p175二个选一个做即可)10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT
- Day1-2(和p174二个选一个做即可)12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT
- Day1-3:10分钟无跳跃有氧燃脂训练 10 MIN CARDIO _ No Jumping - silent & neighbor friendly
- Day1-4 :10分钟腹肌腹斜肌 腰部两侧训练 10 MIN AB WORKOUT - Side Abs & Obliques __ No Equipmen
- Day2-1:10分钟臀部塑形 无深蹲膝盖友好 10 MIN BOOTY WORKOUT - Knee Friendly, Low Impact, No Squ
- Day2-2:15分钟大腿训练大腿内侧训练 15 MIN THIGH WORKOUT - focus on inner thighs, tone & tight
- Day2-3:10分钟臀腿燃脂塑型 10 MIN LEGS FAT BURN - tone your thighs, booty & burn calories
- Day2-4:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equi
- Day3-1:4分钟音乐HIIT Head & Heart - Joel Corry x MNEK __ 4 MIN HIIT WORKOUT - a qui
- Day3-2:10分钟上肢+腹肌 10 MIN UPPER BODY ABS - for arms, chest and core with DJ Joel
- Day3-3:10分钟上肢塑型手臂背部胸部 10 MIN UPPER BODY WORKOUT - for toned arms, chest & back m
- Day3-4(和p186二个选一个做即可)10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT
- Day3-4(和p185二个选一个做即可)15分钟有氧燃脂舞蹈训练 15 MIN DANCE CARDIO WORKOUT
- Day4(和p188二选一,或者直接休息一天)15分钟拉伸训练
- Day4(和p187二选一,或者直接休息一天)30分钟全身拉伸训练
- Day5-1:10分钟臀部塑形 无深蹲膝盖友好 10 MIN BOOTY WORKOUT - Knee Friendly, Low Impact, No Squ
- Day5-2:15分钟新手初级全身塑型训练 15 MIN FULL BODY WORKOUT _ Beginner Friendly - Let's Trai
- Day5-3:10分钟中阶腹肌训练 腹斜肌训练 10 MIN TRAINED WAIST - Medium Level, for toned side abs
- Day5-4:10分钟腿部拉伸 10 MIN LEG STRETCH - hamstrings, butt, thighs - for sore muscles
- Day6-1:10分钟燃脂+腹肌核心训练 10 MIN GET MOTIVATED WORKOUT _ fun routine to get your boo
- Day6-2 20分钟高强度全身训练 20 MIN FULL BODY WORKOUT - Intense Version _ No Equipment
- Day6-3(和p196二选一个做即可)10分钟袜子腹肌训练(可以用滑行盘)10 MIN SOCKS WORKOUT
- Day6-3(和p195二选一个做即可)10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER
- Day6-4:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equi
- 第三十周Day1-1:3分钟热身 LaLaLife - David Puentez __ FUN FULL BODY WARM UP _ No Equipmen
- Day1-2:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day1-3:20分钟无器械 臀部训练 20 MIN BOOTY WORKOUT No Equipment Pamela Rf
- Day1-4:10分钟腿部拉伸 10 MIN LEG STRETCH - hamstrings, butt, thighs - for sore muscles
- Day2-1:3分钟音乐节拍舞蹈热身训练 Joel Corry - Lonely __ HAPPY DANCE WARM UP _ No Equipment
- Day2-2 :15分钟椅子全身训练 需要椅子15 MIN CHAIR WORKOUT - Extreme Full Body Training
- Day2-3:10分钟上肢塑型手臂背部胸部 10 MIN UPPER BODY WORKOUT - for toned arms, chest & back m
- Day2-4:10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER _ Medium Level - a HIIT workout t
- Day2-5:10分钟放松 拉伸训练 睡前 床上轻量级低强度训练 10 MIN COOL DOWN ROUTINE
- Day3-1: 4分钟音乐节拍腹肌训练 Stormzy feat. Ed Sheeran & Burna Boy - Own It __ AB WORKOUT
- Day3-2:6分钟腹肌 6 MIN BRUTAL AB WORKOUT - intense sixpack workout, short and sweet
- Day3-3:15分钟全身燃脂HIIT训练 15 MIN FULL BODY HIIT WORKOUT - burn lots of calories
- Day3-4:10分钟中阶腹肌训练 腹斜肌训练 10 MIN TRAINED WAIST - Medium Level, for toned side abs
- Day3-5:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equi
- Day4(和p213二选一,或者直接休息一天)15分钟拉伸
- Day4(和p212二选一,或者直接休息一天)30分钟全身拉伸
- Day5-1:4分钟全身热身训练 Leap Of Faith - Christopher __ FULL BODY WARM UP _ No Equipment
- Day5-2:15分钟腹肌训练 15 MIN AB WORKOUT - Let's Train Together _ No Equipment I Pamel
- Day5-3:30分钟膝盖友好臀部塑形训练 需要弹力带 30 MIN BOOTY WORKOUT Knee Friendly Edition - Let'
- Day5-4:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equi
- Day6-1:3分钟热身 Funny - Zedd & Jasmine Thompson __ FULL BODY WARM UP _ No Equipment
- Day6-2(和p220二个选一个做即可)10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT
- Day6-2(和p219二个选一个做即可)12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT
- Day6-3:10分钟无跳跃有氧燃脂训练 10 MIN CARDIO _ No Jumping - silent & neighbor friendly
- Day6-4:10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER _ Medium Level - a HIIT workout t
- Day6-5:10分钟腿部拉伸 10 MIN LEG STRETCH - hamstrings, butt, thighs - for sore muscles
- 第三十一周Day1-1:3分钟音乐节拍舞蹈热身训练 Joel Corry - Lonely __ HAPPY DANCE WARM UP _ No Equip
- Day1-2:10分钟中阶臀部训练 10 MIN BOOTY WORKOUT - Medium Intensity _ No Equipment I Pame
- Day1-3:20分钟无器械 臀部训练 20 MIN BOOTY WORKOUT No Equipment Pamela Rf
- Day1-4:10分钟臀部塑形 无深蹲膝盖友好 10 MIN BOOTY WORKOUT - Knee Friendly, Low Impact, No Squ
- Day1-5:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equi
- Day2-1:6分钟腹肌 6 MIN BRUTAL AB WORKOUT - intense sixpack workout, short and sweet
- Day2-2:10分钟上肢+腹肌 10 MIN UPPER BODY ABS - for arms, chest and core with DJ Joel
- Day2-3(和p232二个选一个做即可)10分钟腹肌 腹斜肌 腰两侧训练 10 MIN AB WORKOUT
- Day2-3(和p231二个选一个做即可)15分钟椅子全身训练 需要椅子15 MIN CHAIR WORKOUT
- Day2-4:10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER _ Medium Level - a HIIT workout t
- Day2-5:10分钟放松 拉伸训练 睡前 床上轻量级低强度训练 10 MIN COOL DOWN ROUTINE - slow workout, suita
- Day3-1:3分钟热身 LaLaLife - David Puentez __ FUN FULL BODY WARM UP _ No Equipment I
- Day3-2:10分钟HIIT燃脂 10 MIN HARDCORE HIIT - burn lots of calories in a short time
- Day3-3:15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT - burn calories and smile _ No Equ
- Day3-4:10分钟无跳跃有氧燃脂训练 10 MIN CARDIO _ No Jumping - silent & neighbor friendly
- Day3-5:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equi
- Day4(和p241二选一,或者直接休息一天)15分钟拉伸
- Day4(和p240二选一,或者直接休息一天)30分钟全身拉伸
- Day5-1:4分钟全身热身训练 Leap Of Faith - Christopher __ FULL BODY WARM UP _ No Equipment
- Day5-2:10分钟腹肌 瑜伽 10 MIN ABS YOGA - a slow and relaxed workout for super strong a
- Day5-3:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day5-4:15分钟拉伸
- Day6-1:3分钟热身 Funny - Zedd & Jasmine Thompson __ FULL BODY WARM UP _ No Equipment
- Day6-2:12分钟臀部塑形训练 需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs
- Day6-3:15分钟大腿训练大腿内侧训练 15 MIN THIGH WORKOUT - focus on inner thighs, tone & tight
- Day6-4:12分钟臀腿塑型训练 12 MIN LEG WORKOUT - Butt, Thighs & Calves No Equipment I
- Day6-5:10分钟腿部拉伸 10 MIN LEG STRETCH - hamstrings, butt, thighs - for sore muscles
- 第三十二周Day1-1:10分钟上肢+腹肌 10 MIN UPPER BODY ABS - for arms, chest and core with DJ
- Day1-2:4分钟音乐HIIT Head & Heart - Joel Corry x MNEK __ 4 MIN HIIT WORKOUT - a qui
- Day1-3:15分钟高强度腹肌训练 15 MIN SIXPACK WORKOUT - intense ab workout No Equipment I P
- Day1-4:10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER _ Medium Level - a HIIT workout t
- Day1-5:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day
- Day2-1:20分钟臀腿 需要哑铃 20 MIN BOOTY THIGHS - with weights _ build your booty and ton
- Day2-2:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day2-3:12分钟臀腿塑型训练 12 MIN LEG WORKOUT - Butt, Thighs & Calves No Equipment I
- Day3-1:6分钟腹肌 6 MIN BRUTAL AB WORKOUT - intense sixpack workout, short and sweet
- Day3-2:10分钟HIIT燃脂 10 MIN HARDCORE HIIT - burn lots of calories in a short time
- Day3-3(和p262二个选一个做即可)8分钟腹肌+暴汗燃脂训练 8 MIN AB & HIIT WORKOUT
- Day3-3(和p261二个选一个做即可)10分钟无跳跃有氧燃脂训练 10 MIN CARDIO
- Day3-4:10分钟颈背友好腹肌训练 10 MIN AB WORKOUT - Back & Neck Friendly _ No Equipment I P
- Day3-5:10分钟腿部拉伸 10 MIN LEG STRETCH - hamstrings, butt, thighs - for sore muscles
- Day4(和p266二选一,或者直接休息一天)15分钟拉伸stretch
- Day4(和p265二选一,或者直接休息一天)30分钟全身拉伸stretch
- Day5-1:3分钟热身 Funny - Zedd & Jasmine Thompson __ FULL BODY WARM UP _ No Equipment
- Day5-2:10分钟腹肌进阶 10 MIN SIXPACK WORKOUT - BEGINNER TO MEDIUM LEVEL, including bre
- Day5-3:10分钟臀部塑形 无深蹲膝盖友好 10 MIN BOOTY WORKOUT - Knee Friendly, Low Impact, No Squ
- Day5-4:22分钟平坦腹部+臀部塑型训练 2 in 1 - FLAT BELLY & ROUND BOOTY WORKOUT No Equip
- Day6-1:3分钟热身 LaLaLife - David Puentez __ FUN FULL BODY WARM UP _ No Equipment I
- Day6-2:15分钟全身燃脂HIIT训练 15 MIN FULL BODY HIIT WORKOUT - burn lots of calories _ N
- Day6-3(和p274二选一个做)15分钟舞蹈燃脂 15 MIN OLDIES DANCE WORKOUT
- Day6-3(和p273二选一个做)15分钟有氧燃脂舞蹈训练 15 MIN DANCE CARDIO WORKOUT
- Day6-4:15分钟拉伸
- 第三十三周Day1-1:10分钟腹肌训练 10 MIN AB WORKOUT __
- Day1-2(和p278二个选一个做即可)20分钟臀腿 需要哑铃 20 MIN BOOTY THIGHS - with weights
- Day1-2(和p277二个选一个做即可)20分钟无器械 臀部训练 20 MIN BOOTY WORKOUT
- Day1-3:10分钟臀腿燃脂塑型 10 MIN LEGS FAT BURN - tone your thighs, booty & burn calories
- Day1-4:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equi
- Day2-1:15分钟高强度腹肌训练 15 MIN SIXPACK WORKOUT - intense ab workout No Equipment I P
- Day2-2:10分钟上肢+腹肌 10 MIN UPPER BODY ABS - for arms, chest and core with DJ Joel
- Day2-3:10分钟手臂塑型训练 需要哑铃或者水瓶 10 MIN TONED ARMS - quick & intense at home
- Day2-4:10分钟背部手臂上肢训练 需要哑铃或者水瓶 10 MIN BACK WORKOUT - upper back, lower back, lats
- Day3-1:10分钟腹肌 需要哑铃 10 MIN ABS WITH WEIGHTS - for an extra strong core! you can a
- Day3-2:10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT - burn lots of calories _ No Equ
- Day3-3:12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT - good mood HIIT workout _ No Eq
- Day3-4(和p289二选一个做)15分钟性感舞蹈燃脂训练 15 MIN SEXY DANCE WORKOUT
- Day3-4(和p288二选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day4(和p291二选一,或者直接休息一天)15分钟拉伸 stretch
- Day4(和p290二选一,或者直接休息一天)30分钟全身拉伸stretch
- Day5-1:10分钟腹肌 瑜伽 10 MIN ABS YOGA - a slow and relaxed workout for super strong a
- Day5-2:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day5-3:12分钟臀部塑形训练 需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs
- Day5-4:10分钟腿部拉伸 10 MIN LEG STRETCH - hamstrings, butt, thighs - for sore muscles
- Day6-1:15分钟腹肌训练 15 MIN AB WORKOUT - Let's Train Together _ No Equipment I Pamel
- Day6-2:10分钟上肢塑型手臂背部胸部 10 MIN UPPER BODY WORKOUT - for toned arms, chest & back m
- Day6-3(和p299、p300三选一个做即可)15分钟全身HIIT燃脂训练 15 MIN FULL BODY HIIT WORKOUT
- Day6-3(和p298、p300三选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day6-3(和p298、p299三选一个做即可)15分钟有氧燃脂舞蹈训练 15 MIN DANCE CARDIO WORKOUT
- Day6-4:7分钟平板支撑挑战 7 MIN PLANK CHALLENGE No
- 第三十四周Day1-1:8分钟腹肌训练8 MIN SIXPACK WORKOUT - with Christopher & a very special twi
- Day1-2:12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT - good mood HIIT workout _ No Eq
- Day1-3(和p305、p306二选一个做)15分钟舞蹈燃脂 15 MIN OLDIES DANCE WORKOUT
- Day1-3(和p304、p306三选一个做即可)10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT
- Day1-3(和p304、p305三选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day1-4:10分钟拉伸 10 MIN FULL BODY STRETCH - a simple routine for tight muscles & fl
- Day2-1:12分钟臀部塑形训练 需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs
- Day2-2(和p310二个选一个做即可)15分钟大腿训练大腿内侧训练 15 MIN THIGH WORKOUT
- Day2-2(和p309二个选一个做即可)20分钟臀腿 需要哑铃 20 MIN BOOTY THIGHS - with weights
- Day2-3:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day2-4:4分钟音乐HIIT Head & Heart - Joel Corry x MNEK __ 4 MIN HIIT WORKOUT - a qui
- Day3-1:10分钟腹肌 需要哑铃 10 MIN ABS WITH WEIGHTS - for an extra strong core!
- Day3-2:10分钟HIIT燃脂 10 MIN HARDCORE HIIT - burn lots of calories in a short time
- Day3-3:10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER _ Medium Level - a HIIT workout t
- Day3-4 :10分钟腹肌腹斜肌 腰部两侧训练 10 MIN AB WORKOUT - Side Abs & Obliques
- Day4(和p318二选一,或者直接休息一天)15分钟拉伸stretch
- Day4(和p317二选一,或者直接休息一天)30分钟全身拉伸 stretch
- Day5-1:6分钟腹肌 6 MIN BRUTAL AB WORKOUT - intense sixpack workout, short and sweet
- Day5-2:10分钟上肢训练 10 MIN UPPER BODY WORKOUT - Back, Arms & Chest _ No Equipment
- Day5-3:20分钟高强度全身训练 20 MIN FULL BODY WORKOUT - Intense Version _ No Equipment I
- Day5-4:10分钟手臂塑型训练 需要哑铃或者水瓶 10 MIN TONED ARMS - quick & intense at home
- Day6-1:12分钟中阶腹肌训练 12 MIN AB WORKOUT - Medium Level _ No Equipment I Pamela Rei
- Day6-2:10分钟臀部塑形 无深蹲膝盖友好 10 MIN BOOTY WORKOUT - Knee Friendly, Low Impact, No Squ
- Day6-3:15分钟新手初级全身塑型训练 15 MIN FULL BODY WORKOUT _ Beginner Friendly - Let's Trai
- Day6-4:10分钟腿部拉伸 10 MIN LEG STRETCH - hamstrings, butt, thighs - for sore muscles
- 第三十五周Day1-1:10分钟臀部塑形 无深蹲膝盖友好 10 MIN BOOTY WORKOUT - Knee Friendly, Low Impact, N
- Day1-2(和p329二个选一个做即可)20分钟臀腿 需要哑铃 20 MIN BOOTY THIGHS
- Day1-2(和p328二个选一个做即可)20分钟无器械 臀部训练 20 MIN BOOTY WORKOUT
- Day1-3:10分钟臀腿燃脂塑型 10 MIN LEGS FAT BURN - tone your thighs, booty
- Day1-4:5分钟拉伸 5 MIN DAILY STRETCH
- Day2-1:10分钟腹肌 需要哑铃 10 MIN ABS WITH WEIGHTS
- Day2-2:10分钟上肢+腹肌 10 MIN UPPER BODY ABS
- Day2-3:10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER _ Medium Level - a HIIT workout t
- Day2-4:10分钟上肢塑型手臂背部胸部 10 MIN UPPER BODY WORKOUT
- Day3-1:6分钟腹肌 6 MIN BRUTAL AB WORKOUT - intense sixpack workout, short and sweet
- Day3-2:12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT - good mood HIIT workout _ No Eq
- Day3-3:10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT - burn lots of calories _ No Equ
- Day3-4(和p340二选一个做)15分钟舞蹈燃脂 15 MIN OLDIES DANCE WORKOUT
- Day3-4(和p339二选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day4(和p342二选一,或者直接休息一天)15分钟拉伸 15stretch
- Day4(和p341二选一,或者直接休息一天)30分钟全身拉伸30stretch
- Day5-1:12分钟臀部塑形训练 需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs
- Day5-2:10分钟臀部塑形 10 MIN BOOTY WORKOUT - training for a bubble butt, NO JUMPS _ No
- Day5-3:10分钟臀部塑形 无深蹲膝盖友好 10 MIN BOOTY WORKOUT - Knee Friendly, Low Impact, No Squ
- Day5-4:10分钟拉伸 10 MIN FULL BODY STRETCH - a simple routine for tight muscles & fl
- Day6-1:15分钟腹肌训练 15 MIN AB WORKOUT - Let's Train Together
- Day6-2:3分钟热身 Funny - Zedd & Jasmine Thompson __ FULL BODY WARM UP _ No Equipment
- Day6-3:15分钟全身HIIT燃脂训练 15 MIN FULL BODY HIIT WORKOUT - burn lots of calories _ No
- Day6-4:10分钟腿部拉伸 10 MIN LEG STRETCH - hamstrings, butt, thighs
- 第三十六周Day1-1:3分钟热身 Funny - Zedd & Jasmine Thompson __ FULL BODY WARM UP _ No Equi
- Day1-2:10分钟臀部塑形训练 需要弹力带 10 MIN BOOTY ACTIVATION - to grow your glutes _ optiona
- Day1-3(和p354二个选一个做即可)15分钟大腿训练大腿内侧训练 15 MIN THIGH WORKOUT
- Day1-3(和p353二个选一个做即可)20分钟臀腿 需要哑铃 20 MIN BOOTY THIGHS
- Day1-4:10分钟臀部塑形 无深蹲膝盖友好 10 MIN BOOTY WORKOUT - Knee Friendly, Low Impact, No Squ
- Day2-1:10分钟腹肌训练 10 MIN AB WORKOUT __
- Day2-2:10分钟上肢训练 10 MIN UPPER BODY WORKOUT - Back, Arms & Chest _ No Equipment
- Day2-3:10分钟背部手臂上肢训练 需要哑铃或者水瓶 10 MIN BACK WORKOUT - upper back, lower back, lats
- Day2-4:10分钟R&B舞蹈燃脂 10 MIN R&B DANCE WORKOUT - a little sexy, a little gangster &
- Day3-1(和p361二选一个做即可)10分钟腹肌 需要哑铃 10 MIN ABS WITH WEIGHTS
- Day3-1(和p360二选一个做即可)10分钟袜子腹肌训练(可以用滑行盘)10 MIN SOCKS WORKOUT
- Day3-2:15分钟全身HIIT燃脂训练 15 MIN FULL BODY HIIT WORKOUT - burn lots of calories _ No
- Day3-3:10分钟HIIT燃脂 10 MIN HARDCORE HIIT - burn lots of calories in a short time
- Day3-4:7分钟平板支撑挑战 7 MIN PLANK CHALLENGE No
- Day4(和p366二选一,或者直接休息一天)15分钟拉伸 stretch
- Day4(和p365二选一,或者直接休息一天)30分钟全身拉伸stretch
- Day5-1:10分钟中阶腹肌训练 腹斜肌训练 10 MIN TRAINED WAIST - Medium Level, for toned side abs
- Day5-2:10分钟臀部塑形 10 MIN BOOTY WORKOUT - training for a bubble butt, NO JUMPS _ No
- Day5-3:10分钟R&B舞蹈燃脂 10 MIN R&B DANCE WORKOUT - a little sexy, a little gangster &
- Day5-4 :10分钟腹肌腹斜肌 腰部两侧训练 10 MIN AB WORKOUT - Side Abs & Obliques
- Day6-1:22分钟平坦腹部+臀部训练 2 in 1 - FLAT BELLY & ROUND BOOTY WORKOUT
- Day6-3:10分钟手臂塑型训练 需要哑铃或者水瓶 10 MIN TONED ARMS - quick & intense at home
- Day6-3:10分钟腿部拉伸 10 MIN LEG STRETCH - hamstrings, butt, thighs - for sore muscles
- 第三十七周Day1-1:12分钟臀部塑形训练 需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs _ Booty A
- Day1-2(和p376二个选一个做即可)20分钟臀腿 需要哑铃 20 MIN BOOTY THIGHS - with weights
- Day1-2(和p375二个选一个做即可)20分钟无器械 臀部训练 20 MIN BOOTY WORKOUT No
- Day1-3:10分钟臀部塑形 10 MIN BOOTY WORKOUT - training for a bubble butt, NO JUMPS _ No
- Day1-4:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equi
- Day2-1:15分钟高强度腹肌训练 15 MIN SIXPACK WORKOUT - intense ab workout No Equipment I P
- Day2-2:10分钟HIIT燃脂 10 MIN HARDCORE HIIT - burn lots of calories in a short time
- Day2-3:10分钟R&B舞蹈燃脂 10 MIN R&B DANCE WORKOUT - a little sexy, a little gangster &
- Day2-4:8分钟腹肌训练8 MIN SIXPACK WORKOUT - with Christopher & a very special twist N
- Day3-1:6分钟腹肌 6 MIN BRUTAL AB WORKOUT - intense sixpack workout, short and sweet
- Day3-2:15分钟上肢 需要哑铃 15 MIN UPPER BODY - with weights _ for sexy arm, back & chest
- Day3-3:12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT - good mood HIIT workout _ No Eq
- Day3-4:10分钟上肢+腹肌 10 MIN UPPER BODY ABS - for arms, chest and core with DJ Joel
- Day4(休息一天或者两个day4拉伸二选一)15分钟拉伸训练 15 MIN DAILY STRETCH
- Day4(休息一天或者两个day4拉伸二选一)30分钟全身拉伸训练 30 MIN FULL BODY STRETCHING
- Day5-1:10分钟腹肌 瑜伽 10 MIN ABS YOGA - a slow and relaxed workout for super strong a
- Day5-2:12分钟臀部塑形训练 需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs _ Booty Activa
- Day5-3:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day5-4:10分钟腿部拉伸 10 MIN LEG STRETCH - hamstrings, butt, thighs - for sore muscles
- Day6-1:10分钟腹肌训练 10 MIN AB WORKOUT __ No Equipment _ Pamela Reif
- Day6-2:10分钟R&B舞蹈燃脂 10 MIN R&B DANCE WORKOUT - a little sexy, a little gangster &
- Day6-3:10分钟上肢塑型手臂背部胸部 10 MIN UPPER BODY WORKOUT - for toned arms, chest & back m
- Day6-4:15分钟拉伸训练 15 MIN DAILY STRETCH - a full body routine for tight muscles, f
- 第二十二周Day1-1:10分钟腹肌训练 10 MIN SIXPACK WORKOUT No Equipment Pamela Rf
- Day1-2:10分钟上肢塑型手臂背部胸部 10 MIN UPPER BODY WORKOUT - for toned arms, chest & back m
- Day1-3(和p4、p5三选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day1-3(和p3、p5三选一个做即可)15分钟性感舞蹈燃脂训练 15 MIN SEXY DANCE WORKOUT
- Day1-3(和p3、p4三选一个做即可)15分钟有氧燃脂舞蹈训练 15 MIN DANCE CARDIO WORKOUT
- Day1-4:15分钟拉伸训练 15 MIN DAILY STRETCH - a full body routine for tight muscles, f
- Day2-1:10分钟燃脂+腹肌核心训练 10 MIN GET MOTIVATED WORKOUT _ fun routine to get your boo
- Day2-2:10分钟腹肌训练 10 MIN AB WORKOUT __ No Equipment _ Pamela Reif
- Day2-3:15分钟新手初级全身塑型训练 15 MIN FULL BODY WORKOUT _ Beginner Friendly - Let's Trai
- Day2-4:10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER _ Medium Level - a HIIT workout t
- Day3-1:3分钟音乐节拍舞蹈热身训练 Joel Corry - Lonely __ HAPPY DANCE WARM UP _ No Equipment
- Day3-2:15分钟大腿训练大腿内侧训练 15 MIN THIGH WORKOUT - focus on inner thighs, tone & tight
- Day3-3:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day3-4:10分钟腹肌 瑜伽 10 MIN ABS YOGA - a slow and relaxed workout for super strong a
- Day4(和p16二选一,或者直接休息一天)15分钟拉伸训练 15 MIN DAILY STRETCH
- Day4(和p15二选一,或者直接休息一天)30分钟全身拉伸训练 30 MIN FULL BODY STRETCHING
- Day5-1:30分钟膝盖友好臀部塑形训练 需要弹力带 30 MIN BOOTY WORKOUT Knee Friendly Edition - Let'
- Day5-2(和p19、p20三选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day5-2(和p18、p20三选一个做即可)15分钟性感舞蹈燃脂训练 15 MIN SEXY DANCE WORKOUT
- Day5-2(和p18、p19三选一个做即可)15分钟有氧燃脂舞蹈训练 15 MIN DANCE CARDIO WORKOUT
- Day6-1:22分钟平坦腹部+臀部训练 2 in 1 - FLAT BELLY & ROUND BOOTY WORKOUT
- Day6-2:10分钟手臂塑型训练 需要哑铃或者水瓶 10 MIN TONED ARMS - quick & intense at home
- Day6-3:12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT - good mood HIIT workout _ No Eq
- 第二十三周Day1-1:10分钟腹肌 瑜伽 10 MIN ABS YOGA - a slow and relaxed workout for super str
- Day1-2:20分钟高强度全身训练 20 MIN FULL BODY WORKOUT - Intense Version _ No Equipment I
- Day1-3(和P27、P28三个选一个做即可)12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT
- Day1-3(和p26、p28三选一个做即可)15分钟舞蹈燃脂 15 MIN OLDIES DANCE WORKOUT
- Day1-3(和p26、p27三选一个做即可)15分钟有氧燃脂舞蹈训练 15 MIN DANCE CARDIO
- Day2-1:3分钟热身 Funny - Zedd & Jasmine Thompson __ FULL BODY WARM UP _ No Equipment
- Day2-2:10分钟臀部塑形训练 需要弹力带 10 MIN BOOTY ACTIVATION - to grow your glutes _ optiona
- Day2-3:20分钟无器械 臀部训练 20 MIN BOOTY WORKOUT No Equipment Pamela Rf
- Day2-4:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day3-1:15分钟高强度腹肌训练 15 MIN SIXPACK WORKOUT - intense ab workout No Equipment I P
- Day3-2:10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT - burn lots of calories _ No Equ
- Day3-3(和p36二个选一个做即可)10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER
- Day3-3(和p35二个选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day3-4:10分钟放松 拉伸训练 睡前 床上轻量级低强度训练 10 MIN COOL DOWN ROUTINE - slow workout, suita
- Day4(和p39二选一,或者直接休息一天)15分钟拉伸训练 15 MIN DAILY STRETCH
- Day4(和p38二选一,或者直接休息一天)30分钟全身拉伸训练 30 MIN FULL BODY STRETCHING
- Day5-1:10分钟腹肌 腹斜肌 腰两侧训练 10 MIN AB WORKOUT - Side Abs & Obliques __ No Equipment
- Day5-2:10分钟上肢训练 10 MIN UPPER BODY WORKOUT - Back, Arms & Chest _ No Equipment
- Day5-3(和p43二个选一个做即可)8分钟腹肌+暴汗燃脂训练 8 MIN AB & HIIT WORKOUT
- Day5-3(和p42二个选一个做即可)10分钟暴汗燃脂训练 10 MIN CALORIE BURN Full Body
- Day5-4:10分钟上肢塑型手臂背部胸部 10 MIN UPPER BODY WORKOUT - for toned arms, chest & back m
- Day6-1:12分钟臀部塑形训练 需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs - 副本
- Day6-2:10分钟臀部塑形训练 10 MIN BOOTY BURN No Equipment Pamela Rf
- Day6-3(和P48二个选一个做即可)12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT
- Day6-3(和p47二个选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day6-4:15分钟拉伸训练 15 MIN DAILY STRETCH - a full body routine for tight muscles, f
- 第二十四周Day1-1:3分钟热身 Funny - Zedd & Jasmine Thompson __ FULL BODY WARM UP _ No Equi
- Day1-2:10分钟臀部塑形训练 需要弹力带 10 MIN BOOTY ACTIVATION - to grow your glutes _ optiona
- Day1-3:15分钟大腿训练大腿内侧训练 15 MIN THIGH WORKOUT - focus on inner thighs, tone & tight
- Day1-4:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day2-1:10分钟腹肌训练 10 MIN AB WORKOUT __ No Equipment _ Pamela Reif
- Day2-2:8分钟腹肌+暴汗燃脂训练 8 MIN AB & HIIT WORKOUT with Jason Derulo No Equipment P
- Day2-3:10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT - burn lots of calories _ No Equ
- Day2-4:10分钟腹肌 瑜伽 10 MIN ABS YOGA - a slow and relaxed workout for super strong a
- Day3-1:3分钟热身 LaLaLife - David Puentez __ FUN FULL BODY WARM UP _ No Equipment I
- Day3-2:10分钟臀腿燃脂塑型 10 MIN LEGS FAT BURN - tone your thighs, booty & burn calories
- Day3-3(和p61二选一个做即可)15分钟全身燃脂HIIT训练 15 MIN FULL BODY HIIT WORKOUT
- Day3-3(和p60二选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day3-4:15分钟拉伸训练 15 MIN DAILY STRETCH - a full body routine for tight muscles, f
- Day4(和p64二选一,或者直接休息一天)15分钟拉伸训练 15 MIN DAILY STRETCH
- Day4(和p63二选一,或者直接休息一天)30分钟全身拉伸训练 30 MIN FULL BODY STRETCHING
- Day5-1:10分钟中阶臀部训练 10 MIN BOOTY WORKOUT - Medium Intensity _ No Equipment I Pame
- Day5-2:10分钟臀部塑形训练 需要弹力带 10 MIN BOOTY ACTIVATION - to grow your glutes _ optiona
- Day5-3:12分钟臀腿塑型训练 12 MIN LEG WORKOUT - Butt, Thighs & Calves No Equipment I
- Day5-4:12分钟臀部塑形训练 需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs
- Day6-1:10分钟腹肌训练 10 MIN SIXPACK WORKOUT No Equipment Pamela Rf
- Day6-2:10分钟背部手臂上肢训练 需要哑铃或者水瓶 10 MIN BACK WORKOUT - upper back, lower back, lats
- Day6-3:10分钟上肢训练 10 MIN UPPER BODY WORKOUT - Back, Arms & Chest _ No Equipment
- Day6-4(和p73二选一个做即可)10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER
- Day6-4(和p72二选一个做即可)15分钟有氧燃脂舞蹈训练 15 MIN DANCE CARDIO WORKOUT
- 第二十五周Day1-1:12分钟臀部塑形训练 需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs
- Day1-2:10分钟臀部塑形训练 需要弹力带 10 MIN BOOTY ACTIVATION - to grow your glutes _ optiona
- Day1-3:10分钟臀腿燃脂塑型 10 MIN LEGS FAT BURN - tone your thighs, booty & burn calories
- Day1-4:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day2-1:15分钟高强度腹肌训练 15 MIN SIXPACK WORKOUT - intense ab workout No Equipment I P
- Day2-2:10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT - burn lots of calories _ No Equ
- Day2-3(和p81二选一个做即可)8分钟腹肌+暴汗燃脂训练 8 MIN AB & HIIT WORKOUT
- Day2-3(和p80二选一个做即可)12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT
- Day2-4:10分钟腹肌 瑜伽 10 MIN ABS YOGA - a slow and relaxed workout for super strong a
- Day3-1:10分钟颈背友好腹肌训练 10 MIN AB WORKOUT - Back & Neck Friendly _ No Equipment I P
- Day3-2:10分钟上肢训练 10 MIN UPPER BODY WORKOUT - Back, Arms & Chest _ No Equipment
- Day3-3(和p86二选一个做即可)15分钟全身HIIT燃脂训练 15 MIN FULL BODY HIIT WORKOUT
- Day3-3(和p85二选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day3-4:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equi
- Day4(和p89二选一,或者直接休息一天)15分钟拉伸训练 15 MIN DAILY STRETCH
- Day4(和p88二选一,或者直接休息一天)30分钟全身拉伸训练 30 MIN FULL BODY STRETCHING
- Day5-1 :3分钟热身 Funny - Zedd & Jasmine Thompson __ FULL BODY WARM UP _ No Equipmen
- Day5-2:12分钟臀部塑形训练 需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs
- Day5-3:15分钟无器械力量训练15 MIN GET STRONGER WORKOUT - Let’s Train Together _ No Equipm
- Day5-4:10分钟臀腿燃脂塑型 10 MIN LEGS FAT BURN - tone your thighs, booty & burn calories
- Day6-1:8分钟腹肌训练8 MIN SIXPACK WORKOUT - with Christopher & a very special twist N
- Day6-2:10分钟上肢塑型手臂背部胸部 10 MIN UPPER BODY WORKOUT - for toned arms, chest & back m
- Day6-3:10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER _ Medium Level - a HIIT workout t
- Day6-4(和p98二选一个做即可)10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT
- Day6-4(和p97二选一个做即可)15分钟舞蹈燃脂 15 MIN OLDIES DANCE WORKOUT
- 第二十六周Day1-1:15分钟腹肌训练 15 MIN AB WORKOUT - Let's Train Together _ No Equipment I
- Day1-2:12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT - good mood HIIT workout _ No Eq
- Day1-3(和p102、p103三选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day1-3(和p101、p103三选一个做即可)15分钟性感舞蹈燃脂训练 15 MIN SEXY DANCE WORKOUT
- Day1-3(和p101、p102三选一个做)15分钟舞蹈燃脂 15 MIN OLDIES DANCE WORKOUT
- Day1-4:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equi
- Day2-1:4分钟全身热身训练 Leap Of Faith - Christopher __ FULL BODY WARM UP _ No Equipment
- Day2-2:12分钟臀部塑形训练 需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs
- Day2-3:20分钟无器械 臀部训练 20 MIN BOOTY WORKOUT
- Day2-4:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day3-1:4分钟音乐HIIT Head & Heart - Joel Corry x MNEK __ 4 MIN HIIT WORKOUT - a qui
- Day3-2:10分钟腹肌训练 10 MIN AB WORKOUT __ No Equipment _ Pamela Reif
- Day3-3:10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT - burn lots of calories _ No Equ
- Day3-4:10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER _ Medium Level - a HIIT workout t
- Day3-5:10分钟腹肌 瑜伽 10 MIN ABS YOGA - a slow and relaxed workout for super strong a
- Day4(和p115二选一,或者直接休息一天)15分钟拉伸训练 15 MIN DAILY STRETCH
- Day4(和p114二选一,或者直接休息一天)30分钟全身拉伸训练 30 MIN FULL BODY STRETCHING
- Day5-1:10分钟上肢训练 10 MIN UPPER BODY WORKOUT - Back, Arms & Chest _ No Equipment
- Day5-2:10分钟手臂塑型训练 需要哑铃或者水瓶 10 MIN TONED ARMS - quick & intense at home
- Day5-3:7分钟平板支撑挑战 7 MIN PLANK CHALLENGE No
- Day5-4(和p120二选一个做即可)10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER
- Day5-4(和p119二选一个做即可)15分钟有氧燃脂舞蹈训练 15 MIN DANCE CARDIO WORKOUT
- Day6-1:15分钟高强度腹肌训练 15 MIN SIXPACK WORKOUT - intense ab workout No Equipment I P
- Day6-2:10分钟臀部塑形训练 需要弹力带 10 MIN BOOTY ACTIVATION - to grow your glutes _ optiona
- Day6-3:10分钟臀腿燃脂塑型 10 MIN LEGS FAT BURN - tone your thighs, booty & burn calories
- Day6-4:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equi
- 第二十七周Day1-1:10分钟燃脂+腹肌核心训练 10 MIN GET MOTIVATED WORKOUT _ fun routine to get you
- Day1-2:10分钟腹肌训练 10 MIN AB WORKOUT __ No Equipment _ Pamela Reif
- Day1-3:10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER _ Medium Level - a HIIT workout t
- Day1-4(和p129、p130三选一个做即可)15分钟拉伸训练 15 MIN DAILY STRETCH
- Day1-4(和p128、p130三选一个做即可)15分钟舞蹈燃脂 15 MIN OLDIES DANCE WORKOUT
- Day1-4(和p128、p129三选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day2:45分钟臀部+腹肌燃脂 45 MIN BOOTY, ABS FAT BURN - intense combo for the ultimate bur
- Day3-1:10分钟腹肌训练 10 MIN SIXPACK WORKOUT No Equipment Pamela Rf
- Day3-2:10分钟上肢+腹肌 10 MIN UPPER BODY ABS - for arms, chest and core with DJ Joel
- Day3-3:10分钟上肢塑型手臂背部胸部 10 MIN UPPER BODY WORKOUT - for toned arms, chest & back m
- Day3-4:12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT - good mood HIIT workout _ No Eq
- Day4(和p137二选一,或者直接休息一天)15分钟拉伸训练 15 MIN DAILY STRETCH
- Day4(和p136二选一,或者直接休息一天)30分钟全身拉伸训练 30 MIN FULL BODY STRETCHING
- Day5-1:3分钟热身 Funny - Zedd & Jasmine Thompson __ FULL BODY WARM UP _ No Equipment
- Day5-2:12分钟臀腿塑型训练 12 MIN LEG WORKOUT - Butt, Thighs & Calves No Equipment I
- Day5-3:15分钟大腿训练大腿内侧训练 15 MIN THIGH WORKOUT - focus on inner thighs, tone & tight
- Day5-4:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day6-1:8分钟腹肌训练8 MIN SIXPACK WORKOUT - with Christopher & a very special twist N
- Day6-2:10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT - burn lots of calories _ No Equ
- Day6-3(和p145二选一个做即可)8分钟腹肌+暴汗燃脂训练 8 MIN AB & HIIT WORKOUT
- Day6-3(和p144二选一个做即可)12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT
- Day6-4(和p147二选一个做即可)10分钟无跳跃有氧燃脂训练 10 MIN CARDIO
- Day6-4(和p146二选一个做即可)15分钟舞蹈燃脂 15 MIN OLDIES DANCE WORKOUT
- 第二十八周Day1-1:10分钟腹肌训练 10 MIN AB WORKOUT __ No Equipment _ Pamela Reif
- Day1-2:10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT - burn lots of calories _ No Equ
- Day1-3:10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER _ Medium Level - a HIIT workout t
- Day1-4:10分钟腹肌 瑜伽 10 MIN ABS YOGA - a slow and relaxed workout for super strong a
- Day2-1:10分钟上肢+腹肌 10 MIN UPPER BODY ABS - for arms, chest and core with DJ Joel
- Day2-2:10分钟背部手臂上肢训练 需要哑铃或者水瓶 10 MIN BACK WORKOUT - upper back, lower back, lats
- Day2-3(和p155、p156三选一个做即可)12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT
- Day2-3(和p154、p156三选一个做即可)15分钟舞蹈燃脂 15 MIN OLDIES DANCE WORKOUT
- Day2-3(和p154、p155三选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day2-4:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equi
- Day3-1:10分钟臀部塑形 无深蹲膝盖友好 10 MIN BOOTY WORKOUT - Knee Friendly, Low Impact, No Squ
- Day3-2:10分钟臀部塑形训练 需要弹力带 10 MIN BOOTY ACTIVATION - to grow your glutes _ optiona
- Day3-3:10分钟中阶臀部训练 10 MIN BOOTY WORKOUT - Medium Intensity _ No Equipment I Pame
- Day3-4:12分钟臀部塑形训练 需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs
- Day4(和p163二选一,或者直接休息一天)15分钟拉伸训练
- Day4(和p162二选一,或者直接休息一天)30分钟全身拉伸训练
- Day5-1:4分钟全身热身训练 Leap Of Faith - Christopher __ FULL BODY WARM UP _ No Equipment
- Day5-2:15分钟腹肌训练 15 MIN AB WORKOUT - Let's Train Together _ No Equipment I Pamel
- Day5-3:15分钟新手初级全身塑型训练 15 MIN FULL BODY WORKOUT _ Beginner Friendly - Let's Trai
- Day5-4:10分钟无跳跃有氧燃脂训练 10 MIN CARDIO _ No Jumping - silent & neighbor friendly
- Day6-1:3分钟热身 Funny - Zedd & Jasmine Thompson __ FULL BODY WARM UP _ No Equipment
- Day6-2:10分钟臀部燃脂塑型训练 10 MIN BOOTY BURN
- Day6-3:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day6-4(和p172二选一个做即可)10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER
- Day6-4(和p171二选一个做即可)12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT
- 第二十九周Day1-1:15分钟高强度腹肌训练 15 MIN SIXPACK WORKOUT - intense ab workout No Equipmen
- Day1-2(和p175二个选一个做即可)10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT
- Day1-2(和p174二个选一个做即可)12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT
- Day1-3:10分钟无跳跃有氧燃脂训练 10 MIN CARDIO _ No Jumping - silent & neighbor friendly
- Day1-4 :10分钟腹肌腹斜肌 腰部两侧训练 10 MIN AB WORKOUT - Side Abs & Obliques __ No Equipmen
- Day2-1:10分钟臀部塑形 无深蹲膝盖友好 10 MIN BOOTY WORKOUT - Knee Friendly, Low Impact, No Squ
- Day2-2:15分钟大腿训练大腿内侧训练 15 MIN THIGH WORKOUT - focus on inner thighs, tone & tight
- Day2-3:10分钟臀腿燃脂塑型 10 MIN LEGS FAT BURN - tone your thighs, booty & burn calories
- Day2-4:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equi
- Day3-1:4分钟音乐HIIT Head & Heart - Joel Corry x MNEK __ 4 MIN HIIT WORKOUT - a qui
- Day3-2:10分钟上肢+腹肌 10 MIN UPPER BODY ABS - for arms, chest and core with DJ Joel
- Day3-3:10分钟上肢塑型手臂背部胸部 10 MIN UPPER BODY WORKOUT - for toned arms, chest & back m
- Day3-4(和p186二个选一个做即可)10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT
- Day3-4(和p185二个选一个做即可)15分钟有氧燃脂舞蹈训练 15 MIN DANCE CARDIO WORKOUT
- Day4(和p188二选一,或者直接休息一天)15分钟拉伸训练
- Day4(和p187二选一,或者直接休息一天)30分钟全身拉伸训练
- Day5-1:10分钟臀部塑形 无深蹲膝盖友好 10 MIN BOOTY WORKOUT - Knee Friendly, Low Impact, No Squ
- Day5-2:15分钟新手初级全身塑型训练 15 MIN FULL BODY WORKOUT _ Beginner Friendly - Let's Trai
- Day5-3:10分钟中阶腹肌训练 腹斜肌训练 10 MIN TRAINED WAIST - Medium Level, for toned side abs
- Day5-4:10分钟腿部拉伸 10 MIN LEG STRETCH - hamstrings, butt, thighs - for sore muscles
- Day6-1:10分钟燃脂+腹肌核心训练 10 MIN GET MOTIVATED WORKOUT _ fun routine to get your boo
- Day6-2 20分钟高强度全身训练 20 MIN FULL BODY WORKOUT - Intense Version _ No Equipment
- Day6-3(和p196二选一个做即可)10分钟袜子腹肌训练(可以用滑行盘)10 MIN SOCKS WORKOUT
- Day6-3(和p195二选一个做即可)10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER
- Day6-4:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equi
- 第三十周Day1-1:3分钟热身 LaLaLife - David Puentez __ FUN FULL BODY WARM UP _ No Equipmen
- Day1-2:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day1-3:20分钟无器械 臀部训练 20 MIN BOOTY WORKOUT No Equipment Pamela Rf
- Day1-4:10分钟腿部拉伸 10 MIN LEG STRETCH - hamstrings, butt, thighs - for sore muscles
- Day2-1:3分钟音乐节拍舞蹈热身训练 Joel Corry - Lonely __ HAPPY DANCE WARM UP _ No Equipment
- Day2-2 :15分钟椅子全身训练 需要椅子15 MIN CHAIR WORKOUT - Extreme Full Body Training
- Day2-3:10分钟上肢塑型手臂背部胸部 10 MIN UPPER BODY WORKOUT - for toned arms, chest & back m
- Day2-4:10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER _ Medium Level - a HIIT workout t
- Day2-5:10分钟放松 拉伸训练 睡前 床上轻量级低强度训练 10 MIN COOL DOWN ROUTINE
- Day3-1: 4分钟音乐节拍腹肌训练 Stormzy feat. Ed Sheeran & Burna Boy - Own It __ AB WORKOUT
- Day3-2:6分钟腹肌 6 MIN BRUTAL AB WORKOUT - intense sixpack workout, short and sweet
- Day3-3:15分钟全身燃脂HIIT训练 15 MIN FULL BODY HIIT WORKOUT - burn lots of calories
- Day3-4:10分钟中阶腹肌训练 腹斜肌训练 10 MIN TRAINED WAIST - Medium Level, for toned side abs
- Day3-5:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equi
- Day4(和p213二选一,或者直接休息一天)15分钟拉伸
- Day4(和p212二选一,或者直接休息一天)30分钟全身拉伸
- Day5-1:4分钟全身热身训练 Leap Of Faith - Christopher __ FULL BODY WARM UP _ No Equipment
- Day5-2:15分钟腹肌训练 15 MIN AB WORKOUT - Let's Train Together _ No Equipment I Pamel
- Day5-3:30分钟膝盖友好臀部塑形训练 需要弹力带 30 MIN BOOTY WORKOUT Knee Friendly Edition - Let'
- Day5-4:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equi
- Day6-1:3分钟热身 Funny - Zedd & Jasmine Thompson __ FULL BODY WARM UP _ No Equipment
- Day6-2(和p220二个选一个做即可)10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT
- Day6-2(和p219二个选一个做即可)12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT
- Day6-3:10分钟无跳跃有氧燃脂训练 10 MIN CARDIO _ No Jumping - silent & neighbor friendly
- Day6-4:10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER _ Medium Level - a HIIT workout t
- Day6-5:10分钟腿部拉伸 10 MIN LEG STRETCH - hamstrings, butt, thighs - for sore muscles
- 第三十一周Day1-1:3分钟音乐节拍舞蹈热身训练 Joel Corry - Lonely __ HAPPY DANCE WARM UP _ No Equip
- Day1-2:10分钟中阶臀部训练 10 MIN BOOTY WORKOUT - Medium Intensity _ No Equipment I Pame
- Day1-3:20分钟无器械 臀部训练 20 MIN BOOTY WORKOUT No Equipment Pamela Rf
- Day1-4:10分钟臀部塑形 无深蹲膝盖友好 10 MIN BOOTY WORKOUT - Knee Friendly, Low Impact, No Squ
- Day1-5:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equi
- Day2-1:6分钟腹肌 6 MIN BRUTAL AB WORKOUT - intense sixpack workout, short and sweet
- Day2-2:10分钟上肢+腹肌 10 MIN UPPER BODY ABS - for arms, chest and core with DJ Joel
- Day2-3(和p232二个选一个做即可)10分钟腹肌 腹斜肌 腰两侧训练 10 MIN AB WORKOUT
- Day2-3(和p231二个选一个做即可)15分钟椅子全身训练 需要椅子15 MIN CHAIR WORKOUT
- Day2-4:10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER _ Medium Level - a HIIT workout t
- Day2-5:10分钟放松 拉伸训练 睡前 床上轻量级低强度训练 10 MIN COOL DOWN ROUTINE - slow workout, suita
- Day3-1:3分钟热身 LaLaLife - David Puentez __ FUN FULL BODY WARM UP _ No Equipment I
- Day3-2:10分钟HIIT燃脂 10 MIN HARDCORE HIIT - burn lots of calories in a short time
- Day3-3:15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT - burn calories and smile _ No Equ
- Day3-4:10分钟无跳跃有氧燃脂训练 10 MIN CARDIO _ No Jumping - silent & neighbor friendly
- Day3-5:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equi
- Day4(和p241二选一,或者直接休息一天)15分钟拉伸
- Day4(和p240二选一,或者直接休息一天)30分钟全身拉伸
- Day5-1:4分钟全身热身训练 Leap Of Faith - Christopher __ FULL BODY WARM UP _ No Equipment
- Day5-2:10分钟腹肌 瑜伽 10 MIN ABS YOGA - a slow and relaxed workout for super strong a
- Day5-3:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day5-4:15分钟拉伸
- Day6-1:3分钟热身 Funny - Zedd & Jasmine Thompson __ FULL BODY WARM UP _ No Equipment
- Day6-2:12分钟臀部塑形训练 需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs
- Day6-3:15分钟大腿训练大腿内侧训练 15 MIN THIGH WORKOUT - focus on inner thighs, tone & tight
- Day6-4:12分钟臀腿塑型训练 12 MIN LEG WORKOUT - Butt, Thighs & Calves No Equipment I
- Day6-5:10分钟腿部拉伸 10 MIN LEG STRETCH - hamstrings, butt, thighs - for sore muscles
- 第三十二周Day1-1:10分钟上肢+腹肌 10 MIN UPPER BODY ABS - for arms, chest and core with DJ
- Day1-2:4分钟音乐HIIT Head & Heart - Joel Corry x MNEK __ 4 MIN HIIT WORKOUT - a qui
- Day1-3:15分钟高强度腹肌训练 15 MIN SIXPACK WORKOUT - intense ab workout No Equipment I P
- Day1-4:10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER _ Medium Level - a HIIT workout t
- Day1-5:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day
- Day2-1:20分钟臀腿 需要哑铃 20 MIN BOOTY THIGHS - with weights _ build your booty and ton
- Day2-2:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day2-3:12分钟臀腿塑型训练 12 MIN LEG WORKOUT - Butt, Thighs & Calves No Equipment I
- Day3-1:6分钟腹肌 6 MIN BRUTAL AB WORKOUT - intense sixpack workout, short and sweet
- Day3-2:10分钟HIIT燃脂 10 MIN HARDCORE HIIT - burn lots of calories in a short time
- Day3-3(和p262二个选一个做即可)8分钟腹肌+暴汗燃脂训练 8 MIN AB & HIIT WORKOUT
- Day3-3(和p261二个选一个做即可)10分钟无跳跃有氧燃脂训练 10 MIN CARDIO
- Day3-4:10分钟颈背友好腹肌训练 10 MIN AB WORKOUT - Back & Neck Friendly _ No Equipment I P
- Day3-5:10分钟腿部拉伸 10 MIN LEG STRETCH - hamstrings, butt, thighs - for sore muscles
- Day4(和p266二选一,或者直接休息一天)15分钟拉伸stretch
- Day4(和p265二选一,或者直接休息一天)30分钟全身拉伸stretch
- Day5-1:3分钟热身 Funny - Zedd & Jasmine Thompson __ FULL BODY WARM UP _ No Equipment
- Day5-2:10分钟腹肌进阶 10 MIN SIXPACK WORKOUT - BEGINNER TO MEDIUM LEVEL, including bre
- Day5-3:10分钟臀部塑形 无深蹲膝盖友好 10 MIN BOOTY WORKOUT - Knee Friendly, Low Impact, No Squ
- Day5-4:22分钟平坦腹部+臀部塑型训练 2 in 1 - FLAT BELLY & ROUND BOOTY WORKOUT No Equip
- Day6-1:3分钟热身 LaLaLife - David Puentez __ FUN FULL BODY WARM UP _ No Equipment I
- Day6-2:15分钟全身燃脂HIIT训练 15 MIN FULL BODY HIIT WORKOUT - burn lots of calories _ N
- Day6-3(和p274二选一个做)15分钟舞蹈燃脂 15 MIN OLDIES DANCE WORKOUT
- Day6-3(和p273二选一个做)15分钟有氧燃脂舞蹈训练 15 MIN DANCE CARDIO WORKOUT
- Day6-4:15分钟拉伸
- 第三十三周Day1-1:10分钟腹肌训练 10 MIN AB WORKOUT __
- Day1-2(和p278二个选一个做即可)20分钟臀腿 需要哑铃 20 MIN BOOTY THIGHS - with weights
- Day1-2(和p277二个选一个做即可)20分钟无器械 臀部训练 20 MIN BOOTY WORKOUT
- Day1-3:10分钟臀腿燃脂塑型 10 MIN LEGS FAT BURN - tone your thighs, booty & burn calories
- Day1-4:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equi
- Day2-1:15分钟高强度腹肌训练 15 MIN SIXPACK WORKOUT - intense ab workout No Equipment I P
- Day2-2:10分钟上肢+腹肌 10 MIN UPPER BODY ABS - for arms, chest and core with DJ Joel
- Day2-3:10分钟手臂塑型训练 需要哑铃或者水瓶 10 MIN TONED ARMS - quick & intense at home
- Day2-4:10分钟背部手臂上肢训练 需要哑铃或者水瓶 10 MIN BACK WORKOUT - upper back, lower back, lats
- Day3-1:10分钟腹肌 需要哑铃 10 MIN ABS WITH WEIGHTS - for an extra strong core! you can a
- Day3-2:10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT - burn lots of calories _ No Equ
- Day3-3:12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT - good mood HIIT workout _ No Eq
- Day3-4(和p289二选一个做)15分钟性感舞蹈燃脂训练 15 MIN SEXY DANCE WORKOUT
- Day3-4(和p288二选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day4(和p291二选一,或者直接休息一天)15分钟拉伸 stretch
- Day4(和p290二选一,或者直接休息一天)30分钟全身拉伸stretch
- Day5-1:10分钟腹肌 瑜伽 10 MIN ABS YOGA - a slow and relaxed workout for super strong a
- Day5-2:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day5-3:12分钟臀部塑形训练 需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs
- Day5-4:10分钟腿部拉伸 10 MIN LEG STRETCH - hamstrings, butt, thighs - for sore muscles
- Day6-1:15分钟腹肌训练 15 MIN AB WORKOUT - Let's Train Together _ No Equipment I Pamel
- Day6-2:10分钟上肢塑型手臂背部胸部 10 MIN UPPER BODY WORKOUT - for toned arms, chest & back m
- Day6-3(和p299、p300三选一个做即可)15分钟全身HIIT燃脂训练 15 MIN FULL BODY HIIT WORKOUT
- Day6-3(和p298、p300三选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day6-3(和p298、p299三选一个做即可)15分钟有氧燃脂舞蹈训练 15 MIN DANCE CARDIO WORKOUT
- Day6-4:7分钟平板支撑挑战 7 MIN PLANK CHALLENGE No
- 第三十四周Day1-1:8分钟腹肌训练8 MIN SIXPACK WORKOUT - with Christopher & a very special twi
- Day1-2:12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT - good mood HIIT workout _ No Eq
- Day1-3(和p305、p306二选一个做)15分钟舞蹈燃脂 15 MIN OLDIES DANCE WORKOUT
- Day1-3(和p304、p306三选一个做即可)10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT
- Day1-3(和p304、p305三选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day1-4:10分钟拉伸 10 MIN FULL BODY STRETCH - a simple routine for tight muscles & fl
- Day2-1:12分钟臀部塑形训练 需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs
- Day2-2(和p310二个选一个做即可)15分钟大腿训练大腿内侧训练 15 MIN THIGH WORKOUT
- Day2-2(和p309二个选一个做即可)20分钟臀腿 需要哑铃 20 MIN BOOTY THIGHS - with weights
- Day2-3:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day2-4:4分钟音乐HIIT Head & Heart - Joel Corry x MNEK __ 4 MIN HIIT WORKOUT - a qui
- Day3-1:10分钟腹肌 需要哑铃 10 MIN ABS WITH WEIGHTS - for an extra strong core!
- Day3-2:10分钟HIIT燃脂 10 MIN HARDCORE HIIT - burn lots of calories in a short time
- Day3-3:10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER _ Medium Level - a HIIT workout t
- Day3-4 :10分钟腹肌腹斜肌 腰部两侧训练 10 MIN AB WORKOUT - Side Abs & Obliques
- Day4(和p318二选一,或者直接休息一天)15分钟拉伸stretch
- Day4(和p317二选一,或者直接休息一天)30分钟全身拉伸 stretch
- Day5-1:6分钟腹肌 6 MIN BRUTAL AB WORKOUT - intense sixpack workout, short and sweet
- Day5-2:10分钟上肢训练 10 MIN UPPER BODY WORKOUT - Back, Arms & Chest _ No Equipment
- Day5-3:20分钟高强度全身训练 20 MIN FULL BODY WORKOUT - Intense Version _ No Equipment I
- Day5-4:10分钟手臂塑型训练 需要哑铃或者水瓶 10 MIN TONED ARMS - quick & intense at home
- Day6-1:12分钟中阶腹肌训练 12 MIN AB WORKOUT - Medium Level _ No Equipment I Pamela Rei
- Day6-2:10分钟臀部塑形 无深蹲膝盖友好 10 MIN BOOTY WORKOUT - Knee Friendly, Low Impact, No Squ
- Day6-3:15分钟新手初级全身塑型训练 15 MIN FULL BODY WORKOUT _ Beginner Friendly - Let's Trai
- Day6-4:10分钟腿部拉伸 10 MIN LEG STRETCH - hamstrings, butt, thighs - for sore muscles
- 第三十五周Day1-1:10分钟臀部塑形 无深蹲膝盖友好 10 MIN BOOTY WORKOUT - Knee Friendly, Low Impact, N
- Day1-2(和p329二个选一个做即可)20分钟臀腿 需要哑铃 20 MIN BOOTY THIGHS
- Day1-2(和p328二个选一个做即可)20分钟无器械 臀部训练 20 MIN BOOTY WORKOUT
- Day1-3:10分钟臀腿燃脂塑型 10 MIN LEGS FAT BURN - tone your thighs, booty
- Day1-4:5分钟拉伸 5 MIN DAILY STRETCH
- Day2-1:10分钟腹肌 需要哑铃 10 MIN ABS WITH WEIGHTS
- Day2-2:10分钟上肢+腹肌 10 MIN UPPER BODY ABS
- Day2-3:10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER _ Medium Level - a HIIT workout t
- Day2-4:10分钟上肢塑型手臂背部胸部 10 MIN UPPER BODY WORKOUT
- Day3-1:6分钟腹肌 6 MIN BRUTAL AB WORKOUT - intense sixpack workout, short and sweet
- Day3-2:12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT - good mood HIIT workout _ No Eq
- Day3-3:10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT - burn lots of calories _ No Equ
- Day3-4(和p340二选一个做)15分钟舞蹈燃脂 15 MIN OLDIES DANCE WORKOUT
- Day3-4(和p339二选一个做即可)15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT
- Day4(和p342二选一,或者直接休息一天)15分钟拉伸 15stretch
- Day4(和p341二选一,或者直接休息一天)30分钟全身拉伸30stretch
- Day5-1:12分钟臀部塑形训练 需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs
- Day5-2:10分钟臀部塑形 10 MIN BOOTY WORKOUT - training for a bubble butt, NO JUMPS _ No
- Day5-3:10分钟臀部塑形 无深蹲膝盖友好 10 MIN BOOTY WORKOUT - Knee Friendly, Low Impact, No Squ
- Day5-4:10分钟拉伸 10 MIN FULL BODY STRETCH - a simple routine for tight muscles & fl
- Day6-1:15分钟腹肌训练 15 MIN AB WORKOUT - Let's Train Together
- Day6-2:3分钟热身 Funny - Zedd & Jasmine Thompson __ FULL BODY WARM UP _ No Equipment
- Day6-3:15分钟全身HIIT燃脂训练 15 MIN FULL BODY HIIT WORKOUT - burn lots of calories _ No
- Day6-4:10分钟腿部拉伸 10 MIN LEG STRETCH - hamstrings, butt, thighs
- 第三十六周Day1-1:3分钟热身 Funny - Zedd & Jasmine Thompson __ FULL BODY WARM UP _ No Equi
- Day1-2:10分钟臀部塑形训练 需要弹力带 10 MIN BOOTY ACTIVATION - to grow your glutes _ optiona
- Day1-3(和p354二个选一个做即可)15分钟大腿训练大腿内侧训练 15 MIN THIGH WORKOUT
- Day1-3(和p353二个选一个做即可)20分钟臀腿 需要哑铃 20 MIN BOOTY THIGHS
- Day1-4:10分钟臀部塑形 无深蹲膝盖友好 10 MIN BOOTY WORKOUT - Knee Friendly, Low Impact, No Squ
- Day2-1:10分钟腹肌训练 10 MIN AB WORKOUT __
- Day2-2:10分钟上肢训练 10 MIN UPPER BODY WORKOUT - Back, Arms & Chest _ No Equipment
- Day2-3:10分钟背部手臂上肢训练 需要哑铃或者水瓶 10 MIN BACK WORKOUT - upper back, lower back, lats
- Day2-4:10分钟R&B舞蹈燃脂 10 MIN R&B DANCE WORKOUT - a little sexy, a little gangster &
- Day3-1(和p361二选一个做即可)10分钟腹肌 需要哑铃 10 MIN ABS WITH WEIGHTS
- Day3-1(和p360二选一个做即可)10分钟袜子腹肌训练(可以用滑行盘)10 MIN SOCKS WORKOUT
- Day3-2:15分钟全身HIIT燃脂训练 15 MIN FULL BODY HIIT WORKOUT - burn lots of calories _ No
- Day3-3:10分钟HIIT燃脂 10 MIN HARDCORE HIIT - burn lots of calories in a short time
- Day3-4:7分钟平板支撑挑战 7 MIN PLANK CHALLENGE No
- Day4(和p366二选一,或者直接休息一天)15分钟拉伸 stretch
- Day4(和p365二选一,或者直接休息一天)30分钟全身拉伸stretch
- Day5-1:10分钟中阶腹肌训练 腹斜肌训练 10 MIN TRAINED WAIST - Medium Level, for toned side abs
- Day5-2:10分钟臀部塑形 10 MIN BOOTY WORKOUT - training for a bubble butt, NO JUMPS _ No
- Day5-3:10分钟R&B舞蹈燃脂 10 MIN R&B DANCE WORKOUT - a little sexy, a little gangster &
- Day5-4 :10分钟腹肌腹斜肌 腰部两侧训练 10 MIN AB WORKOUT - Side Abs & Obliques
- Day6-1:22分钟平坦腹部+臀部训练 2 in 1 - FLAT BELLY & ROUND BOOTY WORKOUT
- Day6-3:10分钟手臂塑型训练 需要哑铃或者水瓶 10 MIN TONED ARMS - quick & intense at home
- Day6-3:10分钟腿部拉伸 10 MIN LEG STRETCH - hamstrings, butt, thighs - for sore muscles
- 第三十七周Day1-1:12分钟臀部塑形训练 需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs _ Booty A
- Day1-2(和p376二个选一个做即可)20分钟臀腿 需要哑铃 20 MIN BOOTY THIGHS - with weights
- Day1-2(和p375二个选一个做即可)20分钟无器械 臀部训练 20 MIN BOOTY WORKOUT No
- Day1-3:10分钟臀部塑形 10 MIN BOOTY WORKOUT - training for a bubble butt, NO JUMPS _ No
- Day1-4:5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equi
- Day2-1:15分钟高强度腹肌训练 15 MIN SIXPACK WORKOUT - intense ab workout No Equipment I P
- Day2-2:10分钟HIIT燃脂 10 MIN HARDCORE HIIT - burn lots of calories in a short time
- Day2-3:10分钟R&B舞蹈燃脂 10 MIN R&B DANCE WORKOUT - a little sexy, a little gangster &
- Day2-4:8分钟腹肌训练8 MIN SIXPACK WORKOUT - with Christopher & a very special twist N
- Day3-1:6分钟腹肌 6 MIN BRUTAL AB WORKOUT - intense sixpack workout, short and sweet
- Day3-2:15分钟上肢 需要哑铃 15 MIN UPPER BODY - with weights _ for sexy arm, back & chest
- Day3-3:12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT - good mood HIIT workout _ No Eq
- Day3-4:10分钟上肢+腹肌 10 MIN UPPER BODY ABS - for arms, chest and core with DJ Joel
- Day4(休息一天或者两个day4拉伸二选一)15分钟拉伸训练 15 MIN DAILY STRETCH
- Day4(休息一天或者两个day4拉伸二选一)30分钟全身拉伸训练 30 MIN FULL BODY STRETCHING
- Day5-1:10分钟腹肌 瑜伽 10 MIN ABS YOGA - a slow and relaxed workout for super strong a
- Day5-2:12分钟臀部塑形训练 需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs _ Booty Activa
- Day5-3:15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly
- Day5-4:10分钟腿部拉伸 10 MIN LEG STRETCH - hamstrings, butt, thighs - for sore muscles
- Day6-1:10分钟腹肌训练 10 MIN AB WORKOUT __ No Equipment _ Pamela Reif
- Day6-2:10分钟R&B舞蹈燃脂 10 MIN R&B DANCE WORKOUT - a little sexy, a little gangster &
- Day6-3:10分钟上肢塑型手臂背部胸部 10 MIN UPPER BODY WORKOUT - for toned arms, chest & back m
- Day6-4:15分钟拉伸训练 15 MIN DAILY STRETCH - a full body routine for tight muscles, f