由新浪微博@Holy-Sexy-Girl分享MONTH 1101 fit test 基础训练8202 PlyometricCardio Circuit 增强式有氧循环 934567休息14休息21休息28休息03 cardio power02 Plyometric04 cardio05 pure cardio 纯& resistantce 有Cardio Circuit 增recovery 有氧恢复有氧 氧力量与阻力训练 强式有氧循环 1011121305 pure cardio 纯有氧 / 06CardiovascularAbs腹部有氧 2002 PlyometricCardio Circuit 增强式有氧循环 2703 cardio power02 Plyometric04 cardio03 cardio power05 pure cardio 纯& resistantce 有Cardio Circuit 增recovery 有氧恢复& resistantce 有有氧 氧力量与阻力训练 强式有氧循环 氧力量与阻力训练 1501 fit test 基础训练221617181905 pure cardio 纯02 Plyometric03 cardio power有氧 / 0604 cardioCardio Circuit 增& resistantce 有Cardiovascularrecovery 有氧恢复强式有氧循环 氧力量与阻力训练 Abs腹部有氧 2324252605 pure cardio 纯03 cardio power有氧 / 06& resistantce 有Cardiovascular氧力量与阻力训练 Abs腹部有氧 293002 Plyometric04 cardioCardio Circuit 增recovery 有氧恢复强式有氧循环 05 pure cardio 纯02 Plyometric有氧 / 06Cardio Circuit 增Cardiovascular强式有氧循环 Abs腹部有氧 3334RECOVERY WEEK313235休息07 core cardio &07 core cardio &07 core cardio &07 core cardio &07 core cardio &07 core cardio &balance 核心有氧balance 核心有氧balance 核心有氧balance 核心有氧balance 核心有氧balance 核心有氧和平衡 和平衡 和平衡 和平衡 和平衡 和平衡 MONTH 236373839404142休息4901 fit test 基础训10 Max Cardio13 Max Interval练 / 08 max09 Max interval11 Max recovery09 Max intervalConditioning 极限Sports traning 极interval circuit 极Plyo 极限增强间歇 极限恢复 Plyo 极限增强间歇 心肺功能调节 限间歇运动训练 限间歇循环43444546474810 Max Cardio10 Max Cardio08 max intervalConditioning 极限07 core cardio &09 Max interval11 Max recoveryConditioning 极限circuit 极限间歇循心肺功能调节 / 06balance 核心有氧Plyo 极限增强间歇 极限恢复 心肺功能调节 环Cardio Abs腹部有和平衡氧50515253545510 Max Cardio01 fit test 基础训Conditioning 极限08 max interval07 core cardio &练 / 08 max09 Max interval11 Max recovery心肺功能调节 / 06circuit 极限间歇循balance 核心有氧interval circuit 极Plyo 极限增强间歇 极限恢复 Cardio Abs腹部有环和平衡限间歇循环氧57585960616210 Max Cardio10 Max CardioConditioning 极限08 max interval07 core cardio &Conditioning 极限09 Max interval09 Max interval心肺功能调节 / 06circuit 极限间歇循balance 核心有氧心肺功能调节 / 06Plyo 极限增强间歇 Plyo 极限增强间歇 Cardio Abs腹部有环和平衡Cardio Abs腹部有氧氧休息56休息63休息Insanity 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 08，max interval circuit 极限间歇循环 09， Max interval Plyo 极限增强间歇
10，Max Cardio Conditioning 极限心肺功能调节 11，Max recovery 极限恢复 12， Insane Abs 疯狂腹肌
13，Max Interval Sports traning 极限间歇运动训练 14，Upper Body Weight training 上半身负重训练
Insanity 63天健身计划 中文课表 - 图文
