核心肌群殺手級訓練

1. Mountain Climbers x 50次 
2. Rocking Elbow Plank x 50次 
3. Side Plank Dips x 20 a side(每邊各20次) 
4. Spiderman Lunges x 30次 
5. Alternating Reaching Elbow Plank 10 a side with 3 second hold each(每邊各10次，每次停留3秒) 
6. Balance Pushups x 20次 
7. Cross Body Mountain Climbers x 50次 
8. Up Down Plank 15 a side(每邊各15次) 
9. Sit Outs x 20次 
10.  Burpees x15次 
11. Fire Hydrants x 30次 
12. Side Plank Reach Unders 15 a side(每邊各15次) 
13. Double Leg Lifts x 20次

read more...