28天全身燃脂塑形课：趣味燃脂，徒手塑形
[02]--【热身】15min热身激活.mp4
[1]--【先导片】28天全身燃脂塑形，趣味燃脂，徒手塑形.mp4
[1]--【先导片】28天全身燃脂塑形，趣味燃脂，徒手塑形1.mp4
[10]--Day3 【加练】17min泰拳套路.mp4
[100]--Day37【燃脂】42min畅快暴汗.mp4
[101]--Day37【燃脂退阶】25min畅快暴汗（无跑跳）.mp4
[102]--Day37【塑形】20min肩颈髋小肌群练习.mp4
[103]--Day38 7min全身拉伸.mp4
[11]--Day3 【选修】15min 动物流.mp4
[12]--Day4 【必练】15min心肺提升（无跑跳）.mp4
[13]--Day4 【加练】14min腰背柔韧.mp4
[14]--Day5 【必练】15min肌耐力提升（无跑跳）.mp4
[15]--Day5 【加练】20min律动燃脂操.mp4
[16]--Day5 【选修】30min搏击操.mp4
[17]--Day6 【必练】步态矫正.mp4
[18]--Day6 【加练】30min多阶燃脂操.mp4
[19]--Day7 【必练】腿部拉伸.mp4
[20]--Day7 【加练】久坐上肢拉伸.mp4
[21]--Day8【必练】25min畅快暴汗（无跑跳）.mp4
[23]--Day8【选修】10min谷雨节气操.mp4
[24]--Day9【必练】25min极限挑战（无跑跳）.mp4
[25]--Day9【加练】15min泰拳燃脂.mp4
[26]--Day10【必练】27min心肺提升.mp4
[27]--Day10【必练退阶】15min心肺提升（无跑跳）.mp4
[29]--Day10【选修】20min 律动燃脂操.mp4
[3]--【拉伸】7min全身拉伸.mp4
[30]--Day11【必练】27min肌耐力提升.mp4
[31]--Day11【必练退阶】15min肌耐力提升（无跑跳）.mp4
[32]--Day11【加练】14min腰背柔韧.mp4
[33]--Day12【必练】42min畅快暴汗.mp4
[34]--Day12【必练退阶】25min畅快暴汗（无跑跳）.mp4
[35]--Day12【加练】20min 律动燃脂操.mp4
[36]--Day12【选修】35min初级普拉提.mp4
[37]--Day13【必练】42min极限挑战.mp4
[38]--Day13【必练退阶】25min极限挑战（无跑跳）.mp4
[39]--Day13【加练】30min多阶燃脂操.mp4
[4]--Day1 【必练】13min活力唤醒.mp4
[40]--Day14【必练】腿部拉伸.mp4
[41]--Day14【加练】久坐上肢拉伸.mp4
[42]--Day15【必练】18min核心塑形（入门）.mp4
[43]--Day15【必练】16min胸部塑形（入门）.mp4
[45]--Day15【选修】25min塑形普拉提.mp4
[46]--Day16【必练】17min肩部塑形（入门）.mp4
[47]--Day16【必练】16min背部塑形（入门）.mp4
[48]--Day16【加练】13min关节灵活.mp4
[49]--Day17【必练】15min臀部塑形（入门）.mp4
[5]--Day1 【加练】16min背部普拉提.mp4
[50]--Day17【加练】13min节奏掌控.mp4
[51]--Day17【选修】35min开肩美腿瑜伽.mp4
[52]--Day18【必练】16min腿部塑形（入门）.mp4
[53]--Day18【加练】12min开肩拔背.mp4
[54]--Day19【必练】16min手臂塑形（入门）.mp4
[55]--Day19【加练】15min肌耐力提升（无跑跳）.mp4
[56]--Day19【选修】30min 瑜伽拜日A.mp4
[57]--Day20【必练】20min肩颈髋小肌群练习.mp4
[58]--Day20【加练】27min心肺提升.mp4
[59]--Day21【必练】全身拉伸.mp4
[6]--Day1 【选修】10min 解郁操.mp4
[60]--Day21 【加练】久坐上肢拉伸.mp4
[61]--Day22【必练】18min核心塑形（标准）.mp4
[62]--Day22【必练】16min胸部塑形（标准）.mp4
[63]--Day22【加练】13min活力唤醒.mp4
[64]--Day22【选修】13min坐姿拉伸.mp4
[65]--Day23【必练】17min肩部塑形（标准）.mp4
[66]--Day23【必练】16min背部塑形（标准）.mp4
[67]--Day23【加练】13min关节灵活.mp4
[68]--Day24【必练】15min臀部塑形（标准）.mp4
[69]--Day24【加练】13min节奏掌控.mp4
[7]--Day2 【必练】13min关节灵活.mp4
[70]--Day24【选修】15min腰腹练习.mp4
[71]--Day25【必练】16min腿部塑形(标准).mp4
[72]--Day25【加练】12min开肩拔背.mp4
[73]--Day26【必练】16min手臂塑形（标准）.mp4
[74]--Day26【加练】15min肌耐力提升（无跑跳）.mp4
[75]--Day26【选修】30min古法养生操.mp4
[76]--Day27【必练】20min肩颈髋小肌群练习.mp4
[77]--Day27【加练】27min心肺提升.mp4
[78]--Day28【必练】全身拉伸.mp4
[79]--Day28 【加练】久坐上肢拉伸.mp4
[8]--Day2 【加练】15min泰拳燃脂.mp4
[80]--Day29【燃脂】25min畅快暴汗（无跑跳）.mp4
[81]--Day29【塑形】18min核心塑形（标准）.mp4
[82]--Day30【燃脂】25min极限挑战（无跑跳）.mp4
[83]--Day30【塑形】17min肩部塑形（标准）.mp4
[84]--Day31【燃脂】27min心肺提升.mp4
[85]--Day31【燃脂退阶】15min心肺提升（无跑跳）.mp4
[86]--Day31【塑形】16min胸部塑形（标准）.mp4
[88]--Day32【燃脂退阶】15min肌耐力提升（无跑跳）.mp4
[89]--Day32【塑形】16min背部塑形（标准）.mp4
[91]--Day34【燃脂】42min极限挑战.mp4
[92]--Day34【燃脂退阶】25min极限挑战（无跑跳）.mp4
[93]--Day34【塑形】15min臀部塑形（标准）.mp4
[94]--Day35【燃脂】27min心肺提升.mp4
[96]--Day35【塑形】16min腿部塑形（标准）.mp4
[97]--Day36【燃脂】27min肌耐力提升.mp4
[98]--Day36【燃脂退阶】15min肌耐力提升（无跑跳）.mp4
└─[99]--Day36【塑形】16min手臂塑形（标准）.mp4
