居家30分鐘全身性徒手運動 (無器材、無跳躍) At-home 30 min full body workout | no jumping and no equipment needed

無需器材的30分鐘全身性訓練，適合不想太累又想練全身的你/妳。 30個動作，每個動作40秒，中間休息20秒。 . May Fit instagram ▶   / may8572fit   追蹤品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb 更多跟著做的May Fit居家訓練 ▶    • May Fit 居家跟著做系列  #StayHome #withMay   ✔️May力體態系統化居家進階課表&八週翹臀養成計畫 下載女力健身App(七天免費試用) https://com.nuli.app/may ✔️MM Booty 初階健身房女性翹臀指南 649$優惠持續中！https://www.cabfitness.com/?lang=zh-hant 中/英電子書含增肌原理、肌肉構造、八週菜單模組、動作講解、短影音教學與健身飲食QAs ✔️我的增肌減脂食譜書購買連結(第一本)： 一碗搞定！增肌減脂健身餐https://www.books.com.tw/products/001... ✔️第二本(家常中式口味)May力體態：增肌減脂全攻略：健身一碗料理╳燃脂徒手運動 https://www.books.com.tw/products/001... Lower Body: Squat twist Slow sumos Squat pulses Lunge with knee drive (right) Lunge with knee drive (left) Reverse lunge pulses Alternative Skater touch Lunge and curtsy (right) Lunge and curtsy (left) Hip thrust on toes Hip thrust on toes hold Single leg thrust with 3 secs hold (right) Single leg thrust with 3 secs hold (left) 1 & 1/2 frog pump Reverse hyper Reverse hyper abduction Upper Body and Core : Crawl into shoulder taps Plank high twist Plank head touch Spider plank Y extensions Back hold Hand release knee down push up Diamond ½ hold push up Leg raises circle Flutter kick Single leg crunch Single leg crunch Alternative crunch Full body sit ups Bra: under armour Bottom: AMME Music by Disco Shrine - Hello - https://thmatc.co/?l=0ED4950C Music by Axl & Arth - Rather Not - https://thmatc.co/?l=E50CA570 Music by Emma Kern - Dancing Like - https://thmatc.co/?l=D4FDF164 Music by Fiji Blue - Space Makes Me Sad - https://thmatc.co/?l=5C0D986D Music by Parisalexa - Like Me Better - https://thmatc.co/?l=364E5BED Music by Neovaii - Runaway - https://thmatc.co/?l=CDED3111 Music by Elli Moore - Somebody To Talk To - https://thmatc.co/?l=A78A4924 Music by Bad Parties - Who's Gonna Love Ya - https://thmatc.co/?l=657B1B3D Music by Elli Moore - Gateway - https://thmatc.co/?l=905F331E Music by Animus Volt - Kalypso - https://thmatc.co/?l=0F6383C6