無需器材的30分鐘全身性訓練，適合不想太累又想練全身的你/妳。
30個動作，每個動作40秒，中間休息20秒。
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Lower Body:
Squat twist
Slow sumos
Squat pulses
Lunge with knee drive (right)
Lunge with knee drive (left)
Reverse lunge pulses
Alternative Skater touch
Lunge and curtsy (right)
Lunge and curtsy (left)
Hip thrust on toes
Hip thrust on toes hold
Single leg thrust with 3 secs hold (right)
Single leg thrust with 3 secs hold (left)
1 & 1/2 frog pump
Reverse hyper
Reverse hyper abduction
Upper Body and Core :
Crawl into shoulder taps
Plank high twist
Plank head touch
Spider plank
Y extensions
Back hold
Hand release knee down push up
Diamond ½ hold push up
Leg raises circle
Flutter kick
Single leg crunch
Single leg crunch
Alternative crunch
Full body sit ups
Bra: under armour
Bottom: AMME
Music by Disco Shrine – Hello – https://thmatc.co/?l=0ED4950C
Music by Axl & Arth – Rather Not – https://thmatc.co/?l=E50CA570
Music by Emma Kern – Dancing Like – https://thmatc.co/?l=D4FDF164
Music by Fiji Blue – Space Makes Me Sad – https://thmatc.co/?l=5C0D986D
Music by Parisalexa – Like Me Better – https://thmatc.co/?l=364E5BED
Music by Neovaii – Runaway – https://thmatc.co/?l=CDED3111
Music by Elli Moore – Somebody To Talk To – https://thmatc.co/?l=A78A4924
Music by Bad Parties – Who’s Gonna Love Ya – https://thmatc.co/?l=657B1B3D
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Music by Animus Volt – Kalypso – https://thmatc.co/?l=0F6383C6
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