none (bodyweight exercise)

左三角肌伸展

手臂

三頭肌伸展右邊

手臂

站立二頭肌伸展左手

手臂

Standing biceps stretch right

Arms

Standing Calf Stretch

Legs

Double Leg Calf Raise

Legs

Sitting Calf Stretch (Dorsiflexion)

Legs

Talons fesses

Cardio

Front Plank

Abs

側邊推離

腿部

Torso Twist

Abs

Hamstring Kicks

Legs

Knee to Chest Stretch

Legs

Sit Up Elbow Thrust

Abs

俯卧撑

胸肌

Clap Push-UP

Chest

鳥狗式

腹部

Ab wheel

Abs

Treadmill Cardio

Cardio

Stationary bike cardio

Cardio

Isometric Squat to Failure

Legs

ankle dorsiflexion rocks

Legs

Calves foam roller

Legs

Hamstring Foam roller

Legs