周一?- 超開心周一?[250?-?410?kcal]

1.?芭比舞蹈?BV1hc411w7rr

2.?帕梅拉 - 10分鐘 腹肌養(yǎng)成記 | 平坦小腹 消除下腹贅肉 新手友好?https://www.bilibili.com/video/BV1oM4y1E7M6/?spm_id_from=333.788.recommend_more_video.0&vd_source=1b1acbab5c8488f50df7c9f857701fd3

3.?腹肌崛起?BV1Wh4y1n7pw?

4.?中級(jí)HIIT?BV1EL4y1B7sZ

5.10min頭部跟練

https://www.bilibili.com/video/BV1Nu411d7ZG/vd_source=1b1acbab5c8488f50df7c9f857701fd3

周二?- 翹臀?[220?-?410?kcal]

1. 10min臀部激活（阻力帶）?BV1Nh411Q7Bp?

2. 12min臀部upup?BV1Ck4y127oC

3. 15min大腿內(nèi)外側(cè)?BV1Nz411B72Y

4.10min胯部跟練 升級(jí)版??https://www.bilibili.com/video/BV1dZ4y1q7xQ/?vd_source=1b1acbab5c8488f50df7c9f857701fd3

周三?- 腹肌+上肢?[230?-?390?kcal]

1. 10min絕對(duì)燃腹?BV1Zo4y1t7zS??

2.?10min上肢負(fù)重?BV1bP4y1M7bn?

3. 10min嗨翻腹肌?BV1Kg4y15732

4. 15min上肢+腹部?BV17V4y157Ww

5.5min腰腹跟練 升級(jí)版

https://www.bilibili.com/video/BV1zi4y1Z7T2/

周四?- 有氧+呼吸?[250?-?390?kcal]

1.?10minHIIT?BV1Np4y1i7rG

2. 15min全身有氧?BV13v4y127Dh

3. 12min普拉提訓(xùn)練?BV1UD4y1B7m8?

4. 10min全身慢速增強(qiáng)?BV1Sv411g7qJ

5.10min胸部跟練 升級(jí)版

https://www.bilibili.com/video/BV1Cq4y1b7Je/

周五?- 上肢+腿?[155?-?325?kcal]

1. 10min上肢1?BV1vK411K7ze

2.?10min經(jīng)典臀部?BV12f4y1q7Vm

3. 10min美背（水瓶）?BV1zQ4y127eo

4. 12min優(yōu)雅手臂?BV18t4y1w7Ef

5.10min肩部跟練https://www.bilibili.com/video/BV1Pb4y177Mw/vd_source=1b1acbab5c8488f50df7c9f857701fd3

6.10min手臂跟練

https://www.bilibili.com/video/BV123411E73M/