2023/W3 30min全身 帕梅拉居家健身计划

30MIN PLAN: those are only 2% of your day! You can find 30min 4-5x a week, I believe in you:) This plan is split by muscles groups, including a mix of strength, cardio, HIIT and dance workouts. Suitable for everyone getting (or staying) fit in a busy life. 30minutes can bring amaaazing results!

30分钟计划: 这个计划只用花费你一天中2% 的时间! 每周锻炼4-5次，我相信你能做到:) 这个计划是根据肌肉群划分的，包括力量训练、有氧运动、HIIT训练和舞蹈训练。适合空闲时间少、想保持健康的人。30分钟也可以带来惊～～人的效果！

Day 1 Waterfall of Sweat 尽情流汗吧

1

or

2

or

Day 2 Do it for the Booty 臀部练起来

1

or

2

or

Day 3 Your Arm will Fall Off 硬核上肢

1

or

2

or

Day 4 Stretch Day 拉伸

1

2

Day 5 Ablicious Day 腹部受难日

1

or

2

3

or

Day 6 Booty + Dance / Live 练臀+舞蹈/ 直播跟练

1

or

2 

3

or

or 直接跟着帕姐直播练

1

Day 7 Rest Day 休息