Day4 | 30分钟瑜伽恢复训练 | Recovery Yoga

Day3 | 35分钟背部二头肌训练 | Back & Biceps Pull Workout

Day2 | 40分钟腿部训练 | Unilateral Leg Workout

Day1 | 40分钟上半身力量训练 | Upper Body Push Workout

Day14 | 40分钟全身力量及有氧锻练 | Total Body Strength & Cardio Workout

Day13 | 30分钟核心力量平板支撑挑战 | Abs Workout + Plank Challenge Core Strength

Day12 | 40分钟背部手臂力量训练 | Back & Arms Sculpt Upper Body Strength

Day11 | 35分钟力量和灵活性训练 | Strength & Mobility Workout

Day10 | 30分钟有氧AMRAP训练 | Cardio AMRAP Workout (No Equipment)

Day9 | 40分钟腿部力量训练 | Lower Body Strength Unilateral Leg Workout

Day8 | 35分钟胸部、肩部力量训练 | Chest & Shoulders Strength Workout

Day7 | 40分钟有氧及腹部训练 | HIIT Cardio & Abs No Repeats Workout

Day6 | 40分钟低冲击全身力量训练 | Full Body Strength Workout (Low Impact)

Day5 | 30分钟拉伸及关节灵活性训练 | Active Recovery Full Body Stretch + Mobility

Day4 | 40分钟臀部塑造训练 | Booty Builder Glute Workout

Day3 | 35分钟胸部、背部训练 | Chest & Back Workout

Day2 | 40分钟下半身力量训练 | Lower Body Strength Workout

Day1 | 45分钟手臂和肩膀上半身力量训练 | Arms & Shoulders Upper Body Strength Workout