15分鐘居家徒手雙人運動💪🏼無需器材！全身性有趣肌力訓練 (15 min full body partner workout)

居家雙人15分鐘運動15min partner workout
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1.一人做深蹲 另一人抬膝跳 squat hold/ high knee jump
2 .一人做深蹲 另一人做抬膝跳 squat hold/ high knee jump
3.平板爬 互相擊掌+交叉腿 inchworm variations
4.兩人握手 停頓深蹲跳 squat pulses jump
5.兩人握手 單腳硬舉 （20秒換腳switch single leg deadlift
6.兩人背靠背做深蹲 parter squat hold challenge 字卡：Failed 再試一次
7.一人平板 另一人坐姿捲腹 plank/ seated crunch
8. 一人平板 另一人坐姿捲腹 plank/ seated crunch
9. 仰臥起坐+擊掌 sit up high five
10.一人抬著對方腳深蹲 另一人做平板抬手 squat/ plank arm raise
11.一個人抬著對方腳深蹲 另一人做平板抬手
squat/ plank arm raise
12. 側棒式擊掌 side plank high five
13.一人平板 一人波比跳 plank/ burpees challenge
14. 弓箭步拉手伸展 20秒換腳 low lunge stretch
15. 伸展： 手拉手大風吹 20秒順時針 20秒逆時針 forward bend stretch
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Music by Eric Reprid – Lukewarm – https://thmatc.co/?l=477B4ED5
Music by Helkimer – be patient – https://thmatc.co/?l=866C054A
Music by UNBLOOM x Disco Shrine – Alright – @unbloom_music – https://thmatc.co/?l=E723924C
Music by Reenna & Cory Wade – Dreaming On The Dance Floor – https://thmatc.co/?l=1ADC9E86
Music by LEx Lidia – Diamond Girl – https://thmatc.co/?l=565D5E89
Music by Joey Maker & Bruce Hathcock – Waiting For Something – https://thmatc.co/?l=E2A80874

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