MONTH 11234567休息14休息02 Plyometric03 cardio power &02 Plyometric01 fit test 基础04 cardio05 pure cardio 纯Cardio Circuit 增resistantce 有氧Cardio Circuit 增训练recovery 有氧恢复有氧?强式有氧循环?力量与阻力训练?强式有氧循环?891011121305 pure cardio 纯有氧 / 06CardiovascularAbs腹部有氧?202103 cardio power &02 Plyometric04 cardio03 cardio power &05 pure cardio 纯resistantce 有氧Cardio Circuit 增recovery 有氧恢复resistantce 有氧有氧?力量与阻力训练?强式有氧循环??力量与阻力训练?151617181902 Plyometric01 fit test 基础Cardio Circuit 增训练强式有氧循环?222305 pure cardio 纯03 cardio power &02 Plyometric有氧 / 0604 cardioresistantce 有氧Cardio Circuit 增Cardiovascularrecovery 有氧恢复力量与阻力训练?强式有氧循环?Abs腹部有氧?2425262728休息05 pure cardio 纯05 pure cardio 纯03 cardio power &02 Plyometric02 Plyometric有氧 / 0604 cardio有氧 / 06resistantce 有氧Cardio Circuit 增Cardio Circuit 增Cardiovascularrecovery 有氧恢复Cardiovascular力量与阻力训练?强式有氧循环?强式有氧循环?Abs腹部有氧?Abs腹部有氧?休息RECOVERY WEEK2907 core cardio &balance 核心有氧和平衡?3007 core cardio &balance 核心有氧和平衡?3107 core cardio &balance 核心有氧和平衡?3207 core cardio &balance 核心有氧和平衡?3307 core cardio &balance 核心有氧和平衡?3407 core cardio &balance 核心有氧和平衡?35休息MONTH 23601 fit test 基础训练 / 08 maxinterval circuit极限间歇循环4310 Max CardioConditioning 极限心肺功能调节?5001 fit test 基础训练 / 08 maxinterval circuit极限间歇循环5709 Max intervalPlyo 极限增强间歇?37383911 Max recovery极限恢复?4611 Max recovery极限恢复?40414209 Max interval10 Max CardioPlyo 极限增强间歇Conditioning 极限?心肺功能调节?4408 max intervalcircuit 极限间歇循环514509 Max intervalPlyo 极限增强间歇?13 Max Interval09 Max intervalSports traning 极Plyo 极限增强间歇限间歇运动训练??474810 Max CardioConditioning 极限07 core cardio &balance 核心有氧心肺功能调节?/和平衡06 Cardio Abs腹部有氧545508 max intervalcircuit 极限间歇循环6107 core cardio &balance 核心有氧和平衡休息49休息525310 Max Cardio09 Max intervalConditioning 极限11 Max recoveryPlyo 极限增强间歇心肺功能调节?/极限恢复??06 Cardio Abs腹部有氧58596010 Max CardioConditioning 极限08 max interval07 core cardio &circuit 极限间歇balance 核心有氧心肺功能调节?/循环和平衡06 Cardio Abs腹部有氧56休息6210 Max Cardio09 Max intervalConditioning 极限Plyo 极限增强间歇心肺功能调节?/?06 Cardio Abs腹部有氧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 中文课程表@蒋阿姨
