​开合跳

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAuSSyibrZg1icrkEVDXcmjXrrRmeothQFicklU7icoNlviaibNqh2j3UM1bn9w/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

原地踏步

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAukgXFvtqOu7vrsFCv8ibaIuibH2tkgj3cfepnVwQZ8vcFJ1nN7Dl0OM6w/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

伏地踏步

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAuD9M0HrCRuxsvVSj2CgFtVgO0PFlwnIHaQibJzeVPUq2AR9GE7mNsfgw/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

平板支撑

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAuYamrj4tkuFNzjUhkibenibDyiaarWuT17HSvcjFUKbpb1yHLicmlzM1KUw/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

侧身平板支撑

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAu7efv1op5ZYtKOu22ynGbEFoOGGnjeg4Rtla8MZyr7lMYYrm46l1Qtw/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

仰卧起坐

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAuXHh0l58q0TFgzYDqkA2ZZpwYGnPRTUiaia0jYOOonYUeFtYFUFJ3qOCw/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

普通俯卧撑

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC1ibTHJxtm3MGibWR80Pia59icBvd6icvDiarQeN1rU0SIYicbtJaTtGfAGrIgibLbDviaHBhe9GicmibJZF0Zu6g/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

跪式俯卧撑

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAuCicVuozaibeDh5hCdQ8IABJicGXkLxVx7d4KKFjC1ibPic1NNvPE37yibbWA/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

下肢高位俯卧撑

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC1ibTHJxtm3MGibWR80Pia59icBvreGibkwWz7jyqHluibCE5zsfnD08Sep6hMYZpziaWlQt0qibhdeCicyE5wQ/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

Burpee

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAuhkGic4suCwPspA9aFJmia9F3WlsgauehgpmVVf7oPe9OeoAcVszmU5JA/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

慢速Burpee

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAu9MObTz3y3HqiafMFOGADdKwZkNiaTglbhGOuI6HwtHluppdREYNR1UZg/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

保加利亚分腿蹲

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAugYd0biaQia3bmbEcSjJesVPdPr8ibjXOEiaRe63w1x7WbQPShNIKde8GTQ/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

伏地抬腿

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAuNd1NzpxdEsPib0YzHWoNd6dqcgfDVs63Wc6DBVFx3NNMWOwURWnBWpg/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

长凳臂屈伸

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAuMTXW94OoBzSkH6lQSuydv3FoVcNEQGqX2QpBFghzRVXRx7p0xVRFJw/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAuiabcYOQ0ZyukTON5xJcd84BoFBOGdsXWylZy51ogXyicPq4cslunAptg/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAu9RbbISPUhDFRP2ZQic2pJggcdJnBWLdicYImpp389q1tXr9AzCq8sppw/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

徒手深蹲

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAuleIGJjLWBgRfhL2yJGfUniaDh9rcRRsdGS3KowicHnj33CykA5NeJA1w/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

深蹲侧抬腿

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAulE1IAtGqsxvZOp6I2Gd0MxD6iaLzUHX538wFqaB7rcOn0jVIJGkP4uw/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

深蹲后抬腿

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAuGMBkJND9o3klzTpdia9ByPgiciaHGoia1oKqZ9xPYG9qLEzEDHkPp6jf6g/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

深蹲跳

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAulnCv5PwlIzK48aLHhNynMhapd3BRyLQ8C8A5O3jDqd3IMe2akx3lMQ/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

相扑深蹲

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAulibTAQBIHwAmwicqGicicaaWxE03klQhRHQTEuQlp2ZPzw00XbBSqVKTIg/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

深蹲转体

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAuJwE1KS8AB7dpfgpWNibRciaeI0VdEKYjrBzbAwBr5MtgHzEv3SRjtj8w/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

变向深蹲跳

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAuYvhRAmI2WHgg9GD640pVtoj0aNPDDia3FcdhoNDnnfTO05m9crHLPxg/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

分腿深蹲跳

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAu9Bo42NGomJJ4nRB8Zdah4bFEB9OGwiaLhYGib6EvwpxeFkYTEe0ellwA/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

箭步蹲

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAuPYVQlC1IFdykKaibrKp9QKHI6jnceH8y62aZZhbCSUyv3mwZkQ28GyQ/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

箭步蹲跳

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAuZo9WD8y3S2vvMA8cef5HLpPzCM37EPjvMAxjbO0UjwqMmFEicNia2sHw/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

卷腹

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAuo4Pb6njAqNtZGMPQJKRic20UU6ynASXnqg9P7gOzbJo6ZFDynyv0kHg/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

直腿触足卷腹

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAuK7n0Ey0ibicN2MCqWTEJkgvVhynnHpf6Qz9WOzIyrrEibmEMmrqlDeFsg/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

臀桥

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAuIdarRvX77IqBx0tWwJDUlvCdfm1icZcVvuicHpyLoWVu9UqKudia753qw/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

单腿臀桥

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAuRicOtwHgKZG8JC5XicUU5Wvk27cAMhvQU5hYVN0fTxSkDGohTxPBrurw/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

飞燕式（超人式）

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAu0gRrPxiaxCvibQTCsYUsq0P8Ghh9n5Couglqa8hO8jiboW3TnjtIjJGhA/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

侧卧内收腿

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAupribMBMVX0t7mib9Nl8BPW2YuOn2FBsjtUp8Ul2PQAVkv1e0hgjY4G8Q/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

跪姿后抬腿

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAu4KNtPyHSpjvffrlYEPEFcA58p1spXqQuIX6VicTknZChQS7LhKYx2sw/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

跪姿横外展

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAu7vOicaXXvu0dM52wZ40c8gZyRCbtu0SjiaXmY0icO6TbrDUCVOEg2ia8VQ/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

跪姿屈膝上抬

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAuvGoJ1vepZ2saAbsEhfXflNsptoXFgmYiaQFZ4zWVUhzwGJG6QkQmkZQ/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

屈膝小跳

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAuTkReQpibeUSia11OCicbuAIOTtcyZjzSNrBOWcrFqKMzPzlRGpXGRkLbQ/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

原地高抬腿

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAuVz3HwGrhXJFdICGdApYenrlT8eZQxNIULagv7GqIibqxI4mMKRFwzjg/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

站姿侧抬腿

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAu45nMibBoEoyROYdjDQia1lvLprR4wP4HWAP9hQClicNRU9cSNEzdm77iaw/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

站姿后抬腿

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAu7wc0qELIELSoibHTTJmfdJgR7UEtBFmzBxg8HbjvDJFnPJQibib1PkVhA/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1

侧卧侧抬腿

http://mmbiz.qpic.cn/mmbiz/0fYcooBRC18kaya9ibYvvG1tBWHFPXaAugqWODyFw6jVPOhpjQy6bGarsFJOefeusELHDsibNK2QKsDfQsdrxt2w/0?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1