Upper Body
- Scapula Pushups 1
- Side Step Jacks
- Cross Tricep Extensions 2
- 三頭肌撐體
- Sky Diver Push-Ups 3
- Elbow Clicks
- Backfists
- Burpees
- Knife Hand Strikes
- Push-Up Shoulder Tap
- Dragon Push-Ups
Lower Body
- Hop Heel Clicks 4
- Squat to Stands
- March Steps
- Lateral Lunges 5
- Archor Lunges 6
- High Knees 7
- Butt Kicks 8
- Squat Jacks 9
- Pacer Steps 10
- Twist Lunges 11
- Power Squat 12
- Lunge Step-Ups 13
- Squat Hold Calf Raise 14
- Single Leg Hops
- Half Jacks
- Toe Rolls
- Bridge Taps
- Calf Raises
- Squat Hold Hops
- Side Leg Raises
- Single Leg Deadlifts
- 30 Seconds Sumo Squat Hold
- Heel Get-Ups
- Jumping Lunges
- Squat Hold Calf Raises
- Balance Side Lunges
- Hero Squats
- Squat Hops on the Spot
- Split Jacks
- Toe Tap Hops
- Jump Squats
- Shrimp Squats
- Cossack Squats
- 90/90 Hip Switches
Core
- Reverse Snow Angels
- W-Extensions
- Bear Crawl
- Boat Pose Hold 15
- Climber Taps
- Dead Bugs 16
- 左右交替摸腳踝
- Body Saw Plank 17
- Knee Tucks 18
- 棒式側點腳
- Hollow Hold 19
- Plank Walk-Outs
- High Crunches
- Flutter Kicks
- Heel Taps
- Plank Punches
- Reverse Crunches
- Sitting Twists
- Knee Crunches
- Knee-to-Elbow 20
- Back Extensions
- Up & Down Planks
- Climbers
- Plank Crunches
- March Twists
- Bear Plank Hold
- Plank Jacks
- Plank Jump-Ins
- Superman Stretch Hold
- Sit-Ups
- One Arm Plank Hold
- Cross Crunches
- Shoulder Taps
- Elbow Plank Arm Raises
- Plank Leg Raises
- Side Bridges
- Plank Step-Outs
- Plank Rotations
- Scissors
- Plank Rolls
- Knee-in & Twist
- RTO Push-ups 21
Stretching
- Side Bends
- Chest Expansions
- Standing Torso/Trunk/Spinal Twist
- Windmill Twist
- Scorpion Twists
- Spiderman Stretch
Yoga
- Upward Downward Dog
- Reverse Table Top Pose 22
- Pigeon Pose 23
- Frog Pose 24
- Corpse Pose 25
- Tree Pose 26
Footnotes
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= 肩胛骨推舉 ↩
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= 交互式肱三頭肌伸展 ↩
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= 飛機式伏地挺身 ↩
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= 跳躍碰腳跟 ↩
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= Side-to-Side Lunges = 側弓箭步 ↩
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= 定點弓箭步 ↩
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= 高抬腿 ↩
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= 後踢腿 ↩
-
= 深蹲跳 ↩
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= 側向墊步 ↩
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= 轉體弓箭步 ↩
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= 強力深蹲 ↩
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= 弓箭步登階 ↩
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= 深蹲定格提踵 ↩
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= 船式靜止 ↩
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= 死蟲式 ↩
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= 滑行平板 ↩
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Variations: Seated Knee Tucks, Jumping Knee Tucks ↩
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= 抱膝捲腹 ↩
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= 膝蓋碰手肘 ↩
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RTO = Rings Turned Out ↩
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= Ardha Purvottanasana = 反向桌式 ↩
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= Kapotasana ↩
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= Mandukasana ↩
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= Savasana ↩
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= Vrikshasana ↩