2023.7.31-8.6

周一 - 超开心周一 [250 - 410 kcal]

1. 芭比舞蹈 BV1hc411w7rr

2. 帕梅拉 - 10分钟 腹肌养成记 | 平坦小腹 消除下腹赘肉 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. 中级HIIT BV1EL4y1B7sZ

5.10min头部跟练

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

周二 - 翘臀 [220 - 410 kcal]

1. 10min臀部激活（阻力带） BV1Nh411Q7Bp 

2. 12min臀部upup BV1Ck4y127oC

3. 15min大腿内外侧 BV1Nz411B72Y

4.10min胯部跟练 升级版  https://www.bilibili.com/video/BV1dZ4y1q7xQ/?vd_source=1b1acbab5c8488f50df7c9f857701fd3

周三 - 腹肌+上肢 [230 - 390 kcal]

1. 10min绝对燃腹 BV1Zo4y1t7zS  

2. 10min上肢负重 BV1bP4y1M7bn 

3. 10min嗨翻腹肌 BV1Kg4y15732

4. 15min上肢+腹部 BV17V4y157Ww

5.5min腰腹跟练 升级版

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普拉提训练 BV1UD4y1B7m8 

4. 10min全身慢速增强 BV1Sv411g7qJ

5.10min胸部跟练 升级版

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

周五 - 上肢+腿 [155 - 325 kcal]

1. 10min上肢1 BV1vK411K7ze

2. 10min经典臀部 BV12f4y1q7Vm

3. 10min美背（水瓶） BV1zQ4y127eo

4. 12min优雅手臂 BV18t4y1w7Ef

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

6.10min手臂跟练

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