全新! 中高強度30分鐘結合有氧徒手訓練🔥(不需器材、含伸展）適合初中階入門30 min Full body no-equipment HIIT workout

中高強度30分鐘結合有氧徒手訓練 （不需器材、含伸展）適合初中階入門
30 min Full body HIIT workout 每個動作40秒休息20秒
warm-ups
Lower body
Reverse lunge high knee twist 輪流後跨步蹲轉體
Touch down squat 觸地深蹲跳
Alternative Sumo Squat pulses 相撲停頓深蹲變化
Rainbow lunge lift 彩虹跨步蹲抬腳
Lunge chop (right) 伐木跨步蹲
Rainbow lunge lift 彩虹跨步蹲抬腳
Lunge chop (left ) 伐木跨步蹲
Squat and jumping jack 深蹲開合跳
Side lunge twist 側跨步蹲轉體
Side lunge twist 側跨步蹲轉體
Monster walk jump 怪獸行走深蹲跳
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Upper & core
Inchworm leg lift arm raise 平板怕抬手腳變化型
Bear plank tap into row 熊式平板碰肩划船
Superman hold twist 超人式停頓扭轉
Superman armcircles 超人式繞圈
Handed release push up 跪姿伏地挺身變化型
Knee down 1/2 diamond push up 鑽石1/2跪姿伏地挺身
Alternative Side plank 輪流側平板轉體
Spider and cross leg plank 蜘蛛扭身平板
Mountain climber fast 登山式（快）
Single thrust 單腳臀橋
Side abduction 跪姿側抬臀
Single thrust 單腳臀橋
Side abduction 跪姿側抬臀
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Abs
Reverse crunch into raises 反向捲腹抬腿
Alternative Leg raises 左右捲腹
Butterfly alternative crunch 仰臥輪流捲腹
Seated twist rotation 仰臥起坐扭轉

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Music by Lukey – TOPDOWN (feat. BABYBOYBLUE & RISH) – https://thmatc.co/?l=5C4D3195
Music by The Millennial Club – xx – https://thmatc.co/?l=39A06A87
Music by P-Holla – Way Back (feat. Ryan Notes) – https://thmatc.co/?l=9D70650F
Music by P-Holla – RSVP – https://thmatc.co/?l=437B7089
Music by DRUBEATZ – WORDZ – https://thmatc.co/?l=452C03D1
Music by Kgigs – Big Tip Giver – https://thmatc.co/?l=B1B570F1
Music by Eric Reprid – Day and Night – https://thmatc.co/?l=FE0C85FA
Music by Elli Moore – Romeo – https://thmatc.co/?l=2E87BA91
Music by Young León – Roomba – https://thmatc.co/?l=215DA72D
Music by Emma Kern – We So Fly – https://thmatc.co/?l=67F6809B
Music by LEx Lidia – Diamond Girl – https://thmatc.co/?l=565D5E89
Music by Tray Haggerty – 2 Sides (clean) – https://thmatc.co/?l=F2D4FD3B
Music by Anthea Cheng – neutron – https://thmatc.co/?l=EFAF5F6F

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