28分鐘 居家全身性燃脂運動 （示範初階/中階）
At-home 28 min full body workout
健身教練 Patrick IG: @pet713713
那我會示範初階/無跳躍版本 Patrick 會示範的是中階/帶跳躍的版本 大家可以依照自己的能力選擇適合自己的動作！
.
每個動作40秒 休息20秒
分為三個部分
1.暖身+下半身 warm-ups + lower body
2.核心+上半身 upper body + core
3.核心腹肌&收操 abs + cool down
.
（暖身+下半身）
抬膝跳/ 原地行走 high knee jump / walking
深蹲跳/徒手深蹲 jump squat/ bodyweight squat
深蹲轉體碰趾/深蹲轉體碰膝 standing toe touch/ standing knee touch
滑冰式 （動態 /靜態） skater squat (jump/ non-jump)
分腿蹲+跳躍 / 分腿蹲抬膝 （右腳） lunge with high knee jump/ lunge with high knee(right)
分腿蹲+跳躍 / 分腿蹲抬膝 （左腳）lunge with high knee jump/ lunge with high knee(left)
分腿蹲+單腳硬舉（右腳）lunge & single leg deadlift (right)
分腿蹲+單腳硬舉（左腳）lunge & single leg deadlift (right)
側分腿蹲抬膝 /側分腿蹲停頓（右腳） side squat high knee / side squat pulses (right)
側分腿蹲抬膝 /側分腿蹲停頓（左腳）side squat high knee / side squat pulses (left)
深蹲開合跳 （動態/靜態） squat with jumping jacks/ squat with alt jacks
動態波比 /靜態波比 burpee jump/ plank burpee
（上半身+核心）
平板爬碰趾 / 平板爬碰肩 inchworm toe touch/ shoulder tap
登山式 快/慢 mountain climber (fast/slow)
蜘蛛平板上下/ 蜘蛛平板 spider plank commandos / spider plank
伏地挺身碰肩/跪姿伏地挺身碰肩 push up with tap/ knee down push up with taps
超人式扭身 /超人式停留 superman twist/ superman
側平板抬臀+轉體/側平板抬臀（右） side plank hip raise+rotation / side plank hip raise (right)
側平板抬臀+轉體/側平板抬臀（左）side plank hip raise+rotation / side plank hip raise(left)
反向平板碰趾/反向平板臀橋 reverse plank toe touch/ reverse plank bridge
（核心腹肌&收操）
仰臥踢腿（小幅度）/仰臥踢腿（大幅度） flutter kick (hard/easy)
仰臥抬腳（向上抬）/ 仰臥抬腳 leg raises with butt lift / leg raises
反向捲腹 +開腳 /反向捲腹+開腳 （45度）reverse crunch + tap/ 45 degree reverse crunch + tap
腳踏車（快）/腳踏車 （慢） bicycle (fast/slow)
俄羅斯轉體 （腳離地）/俄羅斯轉體 （腳碰地） russian twist (hard / easy)
坐姿高抬左右捲腹 / 坐姿左右捲腹 seated alternative crunch (hard / easy)
.
伸展：
左右下犬式 walk the dog
髖伸展前彎 low lunge stretch
嬰兒式+上犬式 cool down stretch
*此影片無商業合作
Music by Joey Maker & Bruce Hathcock - Waiting For Something - https://thmatc.co/?l=E2A80874
Music by Tru Muzyk - making me wait - https://thmatc.co/?l=B51AFC9C
Music by Eric Reprid - Breathe In - https://thmatc.co/?l=C54810D5
Music by Clue - Koala - https://thmatc.co/?l=B5F20DB8
Music by P-Holla - RSVP - https://thmatc.co/?l=437B7089
Music by Choice - Twisted Puppet Show - https://thmatc.co/?l=5805360B
Music by DRUBEATZ - Y.A.R - https://thmatc.co/?l=184B70A3
Music by LO PACINO - Hugh Hefner - https://thmatc.co/?l=BB377468
Music by SPZZy TURNT - FOR ME - https://thmatc.co/?l=D8560217
Music by Eric Reprid - No Plan B - https://thmatc.co/?l=2196C022
Music by JERKSTORE. - All Time Best Seller - https://thmatc.co/?l=61FCA9CE
Music by Clue - Seahaven - https://thmatc.co/?l=2534897C
Music by Gil Wanders - Wishes - https://thmatc.co/?l=86A9943A
At-home 28 min full body workout
健身教練 Patrick IG: @pet713713
那我會示範初階/無跳躍版本 Patrick 會示範的是中階/帶跳躍的版本 大家可以依照自己的能力選擇適合自己的動作！
.
每個動作40秒 休息20秒
分為三個部分
1.暖身+下半身 warm-ups + lower body
2.核心+上半身 upper body + core
3.核心腹肌&收操 abs + cool down
.
（暖身+下半身）
抬膝跳/ 原地行走 high knee jump / walking
深蹲跳/徒手深蹲 jump squat/ bodyweight squat
深蹲轉體碰趾/深蹲轉體碰膝 standing toe touch/ standing knee touch
滑冰式 （動態 /靜態） skater squat (jump/ non-jump)
分腿蹲+跳躍 / 分腿蹲抬膝 （右腳） lunge with high knee jump/ lunge with high knee(right)
分腿蹲+跳躍 / 分腿蹲抬膝 （左腳）lunge with high knee jump/ lunge with high knee(left)
分腿蹲+單腳硬舉（右腳）lunge & single leg deadlift (right)
分腿蹲+單腳硬舉（左腳）lunge & single leg deadlift (right)
側分腿蹲抬膝 /側分腿蹲停頓（右腳） side squat high knee / side squat pulses (right)
側分腿蹲抬膝 /側分腿蹲停頓（左腳）side squat high knee / side squat pulses (left)
深蹲開合跳 （動態/靜態） squat with jumping jacks/ squat with alt jacks
動態波比 /靜態波比 burpee jump/ plank burpee
（上半身+核心）
平板爬碰趾 / 平板爬碰肩 inchworm toe touch/ shoulder tap
登山式 快/慢 mountain climber (fast/slow)
蜘蛛平板上下/ 蜘蛛平板 spider plank commandos / spider plank
伏地挺身碰肩/跪姿伏地挺身碰肩 push up with tap/ knee down push up with taps
超人式扭身 /超人式停留 superman twist/ superman
側平板抬臀+轉體/側平板抬臀（右） side plank hip raise+rotation / side plank hip raise (right)
側平板抬臀+轉體/側平板抬臀（左）side plank hip raise+rotation / side plank hip raise(left)
反向平板碰趾/反向平板臀橋 reverse plank toe touch/ reverse plank bridge
（核心腹肌&收操）
仰臥踢腿（小幅度）/仰臥踢腿（大幅度） flutter kick (hard/easy)
仰臥抬腳（向上抬）/ 仰臥抬腳 leg raises with butt lift / leg raises
反向捲腹 +開腳 /反向捲腹+開腳 （45度）reverse crunch + tap/ 45 degree reverse crunch + tap
腳踏車（快）/腳踏車 （慢） bicycle (fast/slow)
俄羅斯轉體 （腳離地）/俄羅斯轉體 （腳碰地） russian twist (hard / easy)
坐姿高抬左右捲腹 / 坐姿左右捲腹 seated alternative crunch (hard / easy)
.
伸展：
左右下犬式 walk the dog
髖伸展前彎 low lunge stretch
嬰兒式+上犬式 cool down stretch
*此影片無商業合作
Music by Joey Maker & Bruce Hathcock - Waiting For Something - https://thmatc.co/?l=E2A80874
Music by Tru Muzyk - making me wait - https://thmatc.co/?l=B51AFC9C
Music by Eric Reprid - Breathe In - https://thmatc.co/?l=C54810D5
Music by Clue - Koala - https://thmatc.co/?l=B5F20DB8
Music by P-Holla - RSVP - https://thmatc.co/?l=437B7089
Music by Choice - Twisted Puppet Show - https://thmatc.co/?l=5805360B
Music by DRUBEATZ - Y.A.R - https://thmatc.co/?l=184B70A3
Music by LO PACINO - Hugh Hefner - https://thmatc.co/?l=BB377468
Music by SPZZy TURNT - FOR ME - https://thmatc.co/?l=D8560217
Music by Eric Reprid - No Plan B - https://thmatc.co/?l=2196C022
Music by JERKSTORE. - All Time Best Seller - https://thmatc.co/?l=61FCA9CE
Music by Clue - Seahaven - https://thmatc.co/?l=2534897C
Music by Gil Wanders - Wishes - https://thmatc.co/?l=86A9943A