帕梅拉每周课表 2023/11/12周
【减脂训练】
周一 暴汗瀑布
1. 高强度普拉提/地狱腹肌
https://www.bilibili.com/video/BV1N54y1M7aY/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV18Y411E7Ah/
2. 中级HIIT训练/ 最佳高光
https://www.bilibili.com/video/BV1EL4y1B7sZ/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1PW4y1n7Qy/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
3. 腿部+脂肪燃烧 / HIIT万岁
https://www.bilibili.com/video/BV1a94y1R7pF/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
4. 全身有氧/ 暴汗热舞
https://www.bilibili.com/video/BV13v4y127Dh/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1k3411o7Wk/?spm_id_from=333.999.0.0
周二 翘臀魔法
1. 臀部训练/ 翘臀虐燃
https://www.bilibili.com/video/BV1GZ4y1U74M/?spm_id_from=333.999.0.0&;vd_source=fdf00e5755559e83f7e565fd94df67ea
https://www.bilibili.com/video/BV1y64y1Y7sR/?vd_source=dd7e8c1821a401db10dbb28588937d9e
2. 臀部+大腿/ 臀部训练
https://www.bilibili.com/video/BV135411L76K/
https://www.bilibili.com/video/BV1Mh41127Hr/?spm_id_from=333.999.0.0
3. 站立腿部/蜜桃翘臀训练
https://www.bilibili.com/video/BV1xd4y127Z8/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1Uf4y1G7b6/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
周三 腹肌普拉提 + 上肢力量
1. 普拉提腹肌（可以先用高强度普拉提代替）
https://www.bilibili.com/video/BV1N54y1M7aY/?spm_id_from=333.999.list.card_archive.click
2. 上肢训练/ 上肢+腹部
https://www.bilibili.com/video/BV14a4y1W76f/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV17V4y157Ww/?spm_id_from=333.999.0.0
3. 背部训练 / 上肢力量
https://www.bilibili.com/video/BV1bP4y1M7bn/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
4. 拜拜圆肩 / 上肢训练+阻力带
https://www.bilibili.com/video/BV1gF411A7fW/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
https://www.bilibili.com/video/BV1W54y1H7jE/?spm_id_from=333.999.0.0
周四休息
周五 闪耀腹肌
1. 普拉提腹肌（可以先用高强度普拉提代替）
https://www.bilibili.com/video/BV1N54y1M7aY/?spm_id_from=333.999.list.card_archive.click
2. 天堂虐腹/ 高强度普拉提
https://www.bilibili.com/video/BV18T41197AZ/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1N54y1M7aY/?spm_id_from=333.337.search-card.all.click
3. 腹部+ HIIT训练/ 快乐有氧
https://www.bilibili.com/video/BV1e5411n7Mq/
4. 站立腹部+HIIT/ 卡路里燃烧
https://www.bilibili.com/video/BV15f4y1Y7xk/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1YG4y1D7v7/
周六 臀部训练+ 紧致大腿
1. 翘臀轰炸/ 泵感臀桥
https://www.bilibili.com/video/BV1Er4y1N7HM/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1kL411J7Zk/?spm_id_from=333.999.0.0
2. 臀部训练 / 臀部激活
https://www.bilibili.com/video/BV12f4y1q7Vm/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1KR4y1y7AW/?spm_id_from=333.999.0.0
3. 大腿内侧 / 大腿内侧
https://www.bilibili.com/video/BV1Br4y1b7G1/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1Vf4y1J7Uo/?spm_id_from=333.999.0.0
4. 大腿内侧/ 腿部+ 脂肪燃烧
https://www.bilibili.com/video/BV1rh411S7Fk/?spm_id_from=333.999.0.0
——————————————————————
【全身训练】
周一 ：暴汗瀑布
1. 高强度普拉提 / 快乐暴汗
https://www.bilibili.com/video/BV1N54y1M7aY/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1E54y1B7oZ/?spm_id_from=333.999.0.0
2. 中级HIIT训练 / 最佳高光
https://www.bilibili.com/video/BV1EL4y1B7sZ/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1PW4y1n7Qy/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
3. HIIT舞蹈/站立腹肌+HIIT
https://www.bilibili.com/video/BV1kG411L77g/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV15f4y1Y7xk/?spm_id_from=333.999.0.0
周二 翘臀魔法
1. 站立腿部普拉提/ 翘臀虐燃
https://www.bilibili.com/video/BV1xd4y127Z8/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1y64y1Y7sR/?vd_source=dd7e8c1821a401db10dbb28588937d9e
2. 臀部+大腿/ 臀部训练
https://www.bilibili.com/video/BV135411L76K/
https://www.bilibili.com/video/BV1Mh41127Hr/?spm_id_from=333.999.0.0
周三 普拉提腹肌 + 上肢力量
1. 普拉提腹肌（可以先用高强度普拉提代替）
https://www.bilibili.com/video/BV1N54y1M7aY/?spm_id_from=333.999.list.card_archive.click
2. 上肢训练/ 上肢+腹部
https://www.bilibili.com/video/BV14a4y1W76f/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV17V4y157Ww/?spm_id_from=333.999.0.0
周四休息
周五 闪耀腹肌
1. 高强度普拉提 / 天堂虐腹
https://www.bilibili.com/video/BV18T41197AZ/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV18T41197AZ/?spm_id_from=333.999.0.0
2. 暴汗内啡肽/ 高强度普拉提
https://www.bilibili.com/video/BV1R3411A7g4/?spm_id_from=333.337.search-card.all.click
https://www.bilibili.com/video/BV1N54y1M7aY/?spm_id_from=333.337.search-card.all.click
3. 热辣女王 / 腹部 + HIIT
https://www.bilibili.com/video/BV15B4y1D7MN/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
周六 臀部训练+ 紧致大腿
1. 翘臀轰炸/ 泵感臀桥
https://www.bilibili.com/video/BV1Er4y1N7HM/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1kL411J7Zk/?spm_id_from=333.999.0.0
2. 臀部训练/臀部激活
https://www.bilibili.com/video/BV12f4y1q7Vm/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1KR4y1y7AW/?spm_id_from=333.999.0.0
3. 大腿内侧/大腿内侧
https://www.bilibili.com/video/BV1Br4y1b7G1/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1Vf4y1J7Uo/?spm_id_from=3
【减脂热舞】
周一 暴汗瀑布
1. 高强度普拉提/地狱腹肌
https://www.bilibili.com/video/BV1N54y1M7aY/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV18Y411E7Ah/
2. 快乐暴汗/ 最佳高光
https://www.bilibili.com/video/BV1E54y1B7oZ/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1PW4y1n7Qy/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
3. HIIT舞蹈/HIIT万岁
https://www.bilibili.com/video/BV1kG411L77g/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1a94y1R7pF/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
4. 放肆热舞/ 暴汗热舞
https://www.bilibili.com/video/BV1zR4y1t7tR/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1k3411o7Wk/?spm_id_from=333.999.0.0
周二 翘臀魔法
1. 臀部训练/ 翘臀虐燃
https://www.bilibili.com/video/BV1y64y1Y7sR/?vd_source=dd7e8c1821a401db10dbb28588937d9e
2. 臀部+大腿/ 臀部训练
https://www.bilibili.com/video/BV135411L76K/
https://www.bilibili.com/video/BV1Mh41127Hr/?spm_id_from=333.999.0.0
3. 最佳HIIT/ 站立腿部
https://www.bilibili.com/video/BV1br4y1A7Zr/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1xd4y127Z8/?spm_id_from=333.999.0.0
周三 腹肌普拉提+ 上肢力量
1. 普拉提腹肌（可以先用高强度普拉提代替）
https://www.bilibili.com/video/BV1N54y1M7aY/?spm_id_from=333.999.list.card_archive.click
2. 上肢训练/ 上肢+腹部
https://www.bilibili.com/video/BV14a4y1W76f/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV17V4y157Ww/?spm_id_from=333.999.0.0
3. 背部训练/ 上肢力量
https://www.bilibili.com/video/BV1bP4y1M7bn/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
4. 手臂训练/ 拜拜圆肩
https://www.bilibili.com/video/BV1bt4y1L7SC/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1gF411A7fW/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
周五 闪耀腹肌
1. 普拉提腹肌（可以先用高强度普拉提代替）
https://www.bilibili.com/video/BV1N54y1M7aY/?spm_id_from=333.999.list.card_archive.click
2. 天堂虐腹/ 高强度普拉提
https://www.bilibili.com/video/BV18T41197AZ/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1N54y1M7aY/?spm_id_from=333.337.search-card.all.click
3. 暴汗内啡肽/ 快乐有氧
https://www.bilibili.com/video/BV1R3411A7g4/?spm_id_from=333.337.search-card.all.click
https://www.bilibili.com/video/BV1e5411n7Mq/
4. 热辣女王/ 卡路里燃烧
https://www.bilibili.com/video/BV15B4y1D7MN/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
https://www.bilibili.com/video/BV1YG4y1D7v7/
周六 臀部训练+ 紧致大腿
1. 翘臀轰炸/ 泵感臀桥
https://www.bilibili.com/video/BV1Er4y1N7HM/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1kL411J7Zk/?spm_id_from=333.999.0.0
2. 臀部训练/臀部激活
https://www.bilibili.com/video/BV12f4y1q7Vm/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1KR4y1y7AW/?spm_id_from=333.999.0.0
3. 大腿内侧/大腿内侧
https://www.bilibili.com/video/BV1Br4y1b7G1/?spm_id_from=333.999.0.0
https://www.bilibili.com/video/BV1Vf4y1J7Uo/?spm_id_from=333.999.0.0
4. 复古情歌/ 大腿内侧
https://www.bilibili.com/video/BV1rK4y1S7Yd/?spm_id_from=333.999.0.0&;vd_source=dd7e8c1821a401db10dbb28588937d9e
https://www.bilibili.com/video/BV1rh411S7Fk/?spm_id_from=333.999.0.0
