【HSG】Insanity 63天健身计划 中文课表.xls

由由新新浪浪微微博博 Holy Sexy Girl Holy Sexy Girl分分享享 MONTHMONTH 1 1 1 12 23 34 45 56 67 7 0101 fitfit testtest 基基础础训训 练练 0202 PlyometricPlyometric CardioCardio CircuitCircuit 增增 强强式式有有氧氧循循环环 0303 cardiocardio powerpower resistantceresistantce 有有氧氧力力 量量与与阻阻力力训训练练 0404 cardiocardio recoveryrecovery 有有氧氧恢恢复复 0505 purepure cardiocardio 纯纯 有有氧氧 0202 PlyometricPlyometric CardioCardio CircuitCircuit 增增 强强式式有有氧氧循循环环 休休息息 8 89 910101111121213131414 0303 cardiocardio powerpower resistantceresistantce 有有氧氧力力 量量与与阻阻力力训训练练 0505 purepure cardiocardio 纯纯 有有氧氧 0202 PlyometricPlyometric CardioCardio CircuitCircuit 增增 强强式式有有氧氧循循环环 0404 cardiocardio recoveryrecovery 有有氧氧恢恢复复 0303 cardiocardio powerpower resistantceresistantce 有有氧氧力力 量量与与阻阻力力训训练练 0505 purepure cardiocardio 纯纯 有有氧氧 0606 CardiovascularCardiovascular AbsAbs 腹腹部部有有氧氧 休休息息 1515161617171818191920202121 0101 fitfit testtest 基基础础训训 练练 0202 PlyometricPlyometric CardioCardio CircuitCircuit 增增 强强式式有有氧氧循循环环 0505 purepure cardiocardio 纯纯 有有氧氧 0606 CardiovascularCardiovascular AbsAbs 腹腹部部有有氧氧 0404 cardiocardio recoveryrecovery 有有氧氧恢恢复复 0303 cardiocardio powerpower resistantceresistantce 有有氧氧力力 量量与与阻阻力力训训练练 0202 PlyometricPlyometric CardioCardio CircuitCircuit 增增 强强式式有有氧氧循循环环 休休息息 2222232324242525262627272828 0505 purepure cardiocardio 纯纯 有有氧氧 0606 CardiovascularCardiovascular AbsAbs 腹腹部部有有氧氧 0303 cardiocardio powerpower resistantceresistantce 有有氧氧力力 量量与与阻阻力力训训练练 0202 PlyometricPlyometric CardioCardio CircuitCircuit 增增 强强式式有有氧氧循循环环 0404 cardiocardio recoveryrecovery 有有氧氧恢恢复复 0505 purepure cardiocardio 纯纯 有有氧氧 0606 CardiovascularCardiovascular AbsAbs 腹腹部部有有氧氧 0202 PlyometricPlyometric CardioCardio CircuitCircuit 增增 强强式式有有氧氧循循环环 休休息息 RECOVERYRECOVERY WEEKWEEK 2929303031313232333334343535 0707 corecore cardiocardio balancebalance 核核心心有有氧氧和和 平平衡衡 0707 corecore cardiocardio balancebalance 核核心心有有氧氧和和 平平衡衡 0707 corecore cardiocardio balancebalance 核核心心有有氧氧和和 平平衡衡 0707 corecore cardiocardio balancebalance 核核心心有有氧氧和和 平平衡衡 0707 corecore cardiocardio balancebalance 核核心心有有氧氧和和 平平衡衡 0707 corecore cardiocardio balancebalance 核核心心有有氧氧和和 平平衡衡 休休息息 MONTHMONTH 2 2 3636373738383939404041414242 0101 fitfit testtest 基基础础训训 练练 0808 maxmax intervalinterval circuitcircuit 极极限限间间歇歇循循环环 0909 MaxMax intervalinterval PlyoPlyo 极极限限增增强强间间歇歇 1010 MaxMax CardioCardio ConditioningConditioning 极极限限 心心肺肺功功能能调调节节 1111 MaxMax recoveryrecovery 极极 限限恢恢复复 1313 MaxMax IntervalInterval SportsSports traningtraning 极极 限限间间歇歇运运动动训训练练 0909 MaxMax intervalinterval PlyoPlyo 极极限限增增强强间间歇歇休休息息 4343444445454646474748484949 1010 MaxMax CardioCardio ConditioningConditioning 极极限限 心心肺肺功功能能调调节节 0808 maxmax intervalinterval circuitcircuit 极极限限间间歇歇循循 环环 0909 MaxMax intervalinterval PlyoPlyo 极极限限增增强强间间歇歇 1111 MaxMax recoveryrecovery 极极 限限恢恢复复 1010 MaxMax CardioCardio ConditioningConditioning 极极限限 心心肺肺功功能能调调节节 0606 CardioCardio AbsAbs腹腹部部有有氧氧 0707 corecore cardiocardio balancebalance 核核心心有有氧氧和和 平平衡衡 休休息息 5050515152525353545455555656 0101 fitfit testtest 基基础础训训 练练 0808 maxmax intervalinterval circuitcircuit 极极限限间间歇歇循循环环 0909 MaxMax intervalinterval PlyoPlyo 极极限限增增强强间间歇歇 1010 MaxMax CardioCardio ConditioningConditioning 极极限限 心心肺肺功功能能调调节节 0606 CardioCardio AbsAbs腹腹部部有有氧氧 1111 MaxMax recoveryrecovery 极极 限限恢恢复复 0808 maxmax intervalinterval circuitcircuit 极极限限间间歇歇循循 环环 0707 corecore cardiocardio balancebalance 核核心心有有氧氧和和 平平衡衡 休休息息 5757585859596060616162626363 0909 MaxMax intervalinterval PlyoPlyo 极极限限增增强强间间歇歇 1010 MaxMax CardioCardio ConditioningConditioning 极极限限 心心肺肺功功能能调调节节 0606 CardioCardio AbsAbs腹腹部部有有氧氧 0808 maxmax intervalinterval circuitcircuit 极极限限间间歇歇循循 环环 0707 corecore cardiocardio balancebalance 核核心心有有氧氧和和 平平衡衡 0909 MaxMax intervalinterval PlyoPlyo 极极限限增增强强间间歇歇 1010 MaxMax CardioCardio ConditioningConditioning 极极限限 心心肺肺功功能能调调节节 0606 CardioCardio AbsAbs腹腹部部有有氧氧 休休息息 InsanityInsanity 14套操 中英文对照 01 fit test 基础训练 02 Plyometric Cardio Circuit 增强式有氧循环 03 cardio power resistantce 有氧力量与阻力训练 04 cardio recovery 有氧恢复 05 pure cardio 纯有氧 06 Cardiovascular Abs腹部有氧 07 core cardio balance 核心有氧和平衡 0