30分鐘全身訓練│無須器材、無跳躍(膝蓋友善)│跟著做，全身肌群一次練到位💪│30 MINUTES FULL BODY WORKOUT (no equipment, no jumping)
嗨！我是Patrick。跟我著一起30分鐘的高強度肌力訓練！不需要任何器材，無跳躍動作。20個動作，掌握腿、臀、手臂、核心。在家也能練出好體態🔥🔥 Hi, I'm Patrick. Looking for no equipment workout? Please follow me with this 30 minutes full body workout video with no equipment needed. 20 variations that include legs, hips, arms, and core. - 更多關於我都在我的IG：www.instagram.com/pet713713/ My Instagram：www.instagram.com/pet713713/ . ＜動作整理＞ 1. 深蹲 2. 左右深蹲 3. 側腿蹲(左) 4. 側腿蹲(右) 5. 弓箭步蹲(左) 6. 弓箭步蹲(右) 7. 單腿橋式(左) 8. 單腿橋式(右) 9. 伏地挺身 (平身) 10. 伏地挺身 (斜) 11. 趴式擴背夾 12. 超人式 13. 登山式 14. 棒式(左) 15. 棒式(右) 16. 摸膝式 17. 抬腿式 18. 坐姿旋轉 19. 坐姿內收 20. 棒式 ＜Motions＞ 1. Squat 2. Side Squat 3. Single leg squat (left) 4. Single leg squat (right) 5. Front squat (left) 6. Front squat (right) 7. Leg lunge (left) 8. Leg lunge (right) 9. Push up 10. Pike up 11. Lying pull up 12. Superman 13. Mountain Climbers 14. Side plank (left) 15. Side plank (right) 16. Knee reach 17. Leg raise 18. Seared twist 19. Seated crunch 20. Plank . #好家在我在家 #居家訓練 #30分鐘 #全身訓練 #肌力訓練 #無器材 #無跳躍 #燃脂 #athomeworkout #30minutes #fullbody #noequipment #fatburn
10分鐘居家有氧│無跳躍、無器材、寶特瓶負重│一起爆汗燃脂 10 Minutes Fat Burn! No jumping, No equipment, Water bottle only
20分鐘上身肌力訓練 x 1條彈力帶│ 肩、胸、背、手臂、核心5大肌群│20 Min Upper Body Workout x Resistance Band
30分鐘爆汗燃脂+核心訓練│無須器材、無跳躍、不傷手腕│跟著我甩掉多餘體脂肪！30 Min Athome fat burn, no equipment needed, no jumping
![20 Minute Full Body Cardio HIIT Workout [NO REPEAT]](https://i.ytimg.com/vi/M0uO8X3_tEA/hqdefault.jpg?sqp=-oaymwEjCNACELwBSFryq4qpAxUIARUAAAAAGAElAADIQj0AgKJDeAE=&rs=AOn4CLC_vc599BGpd1P-fSKgio3kavnwNA)
20 Minute Full Body Cardio HIIT Workout [NO REPEAT]
30分鐘無跳躍全身訓練│不重複動作、9 Round課表、上下肢綜合訓練│無噪音居家燃燒體脂肪！│Patrick Fit
20 MIN FULL BODY WORKOUT INTERMEDIATE FREINDLY (No Equipment / No Repeat)
30 分鐘居家全身肌肉徒手訓練【初-中級版】｜30 mins Full Body Workout｜ 包括熱身+暖身｜無需任何器材｜【健身運動】
30分鐘下半身訓練 + 爆汗有氧│肌力炸裂、有感燃脂、無器材│ 30 Mins lower body + cardio at-home workout, no equipment, fat burn
30分鐘跳耀燃脂💦 無器材居家爆汗運動！在家燃燒卡路里🔥 30 MINS JUMPING CARDIO│#patrickfit
20分鐘下肢肌力訓練 x 彈力帶│強度UP UP！腿、臀超有感│20 Min Lower Body Workout x Resistance Band
30 Minutes Full Body Stretch｜After Workout｜Warm Up
30 MIN FULL BODY WORKOUT with WARM UP | No Equipment | Fat Burn |
30分鐘無跳躍、不需器材運動居家有氧｜在家運動不用怕吵到樓下鄰居了! 孕婦也能練唷!
30分鐘『全身』彈力帶綜合訓練💦 中強度、好上手，一條彈力繩帶你練全身│Patrick Fit
25分鐘全身訓練 x 阻力帶*3 │ 輕、中、重，強度自己決定💪 25 MIN FULL-BODY WORKOUT with 3 Resistance Bands │ PATRICK FIT
CALISTHENICS FULL BODY WORKOUT - Bodyweight Complexes | Day Four
30 MIN FULL BODY WORKOUT AT HOME (Fat Burn & No Equipment)
男女適用!! 20分鐘 站立式全身燃脂運動、不跳躍、不傷膝、簡單有效
男女適用!! 30分鐘站立式燃脂運動 (無跳躍、不傷膝、居家有氧)/ 30 MINS Standing No Jumping HIIT workout
