居家徒手無跳躍15分鐘肌力訓練💪🏻初中階者友善At-home 15 min Full Body No Jumping HIIT

每個動作40秒 休息20秒
All 40 sec rest 20

蜥蜴式動態暖身 Dynamic warmups
深蹲出拳 Squat and punch
輪流深蹲變化型 Alternative squat move
分腿蹲伐木轉體 右Lunge chop rotation R
分腿蹲伐木轉體 左 Lunge chop rotation L
側分腿蹲轉體 右 Side lunge twist
側分腿蹲轉體 左Side lunge twist
觸地輪流分腿蹲 Reverse lunge touch down
超人式停留 Superman hold
手臂繞圈 Arm circles
伏地挺身(跪姿) Push up (on knee)
登山者 (慢+快) Mountain climber (slow 2 reps+ fast 4 reps)
平板碰趾+碰肩Toe touch plank w/ shoulder taps
平板高抬轉體 Plank twist
反向捲腹+開合 Reverse crunch variation
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