-2°C,snowing5-10cm
30minutes,warmup
20minutes,3rounds
jogging,3×100steps
Pogojump,3×50
highkneerunninginplace,3×50
jumpingjacks.3×30
pushup,3×15
25minutes,indoor,4rounds
wallsit,4×45s
deepsquathold,4×45s
glutebridge,4×45s
pushups4×45s
20minutes,indoor,3rounds
handstandonthewall,3×30s
hollowbodyhold,3×30s
plank,3×30s
p...[阅读全文]
记录
运动、呼吸、艾炙、中药
博文
(2025-11-24 10:05:23)
(2025-11-21 10:32:49)
15minutes,warmup
25minutes
jogging,4×400steps
bearwalk,4×50steps
pushups,4×20
20minutes
forwardrolls,4×4
backwardrolls,4×4
pushups4×10
reverseburpees,4×8
cartwheels,4×4
15minutes
hollowbodyhold,3×30s
deepsquathold,3×45s
wallsit,3×60s
[阅读全文]
25minutes
jogging,4×400steps
bearwalk,4×50steps
pushups,4×20
20minutes
forwardrolls,4×4
backwardrolls,4×4
pushups4×10
reverseburpees,4×8
cartwheels,4×4
15minutes
hollowbodyhold,3×30s
deepsquathold,3×45s
wallsit,3×60s
[阅读全文]
(2025-11-20 09:48:53)
-7°C
15minutes,warmup
25minutes
jogging,4×400steps
bearwalk,4×50steps
pushup,4×10
15minutes
cartwheel,4×3
burpees4×8
pushups.4×10
25minutes
forwardroll4×4
backwardroll4×4
reverseburpees,4×6
handstandonthewall,4×30s
push-up4×10
15minutes
hollowbodyhold,3×30s
deepsquathold,3×45s
wallsit,3×60s
[阅读全文]
15minutes,warmup
25minutes
jogging,4×400steps
bearwalk,4×50steps
pushup,4×10
15minutes
cartwheel,4×3
burpees4×8
pushups.4×10
25minutes
forwardroll4×4
backwardroll4×4
reverseburpees,4×6
handstandonthewall,4×30s
push-up4×10
15minutes
hollowbodyhold,3×30s
deepsquathold,3×45s
wallsit,3×60s
[阅读全文]
(2025-11-19 10:48:28)
15minutes,warmup
20minutes
jogging4×400steps
bearwalk,4×50steps
25minutes
cartwheel,4×4
forwardroll,4×4
burpees,4×5
backwardroll,4×4
reverseburpees.4×5
handstandonthewall,4×30seconds
20minutes
pull-ups2×(1+2+3+4)
deepsquathold,4×45s
hollowbodyhold,2×30s
wallsit,4×60s
plank,4×60s
[阅读全文]
20minutes
jogging4×400steps
bearwalk,4×50steps
25minutes
cartwheel,4×4
forwardroll,4×4
burpees,4×5
backwardroll,4×4
reverseburpees.4×5
handstandonthewall,4×30seconds
20minutes
pull-ups2×(1+2+3+4)
deepsquathold,4×45s
hollowbodyhold,2×30s
wallsit,4×60s
plank,4×60s
[阅读全文]
(2025-11-18 10:30:18)
15minutes,warmup
20minutes
jogging,4×400steps
bearwalk.4×50steps
20minutes
forwardroll,4×4
backwardroll4×4
cartwheel.4×4
burpee,4×4
reverseburpee,4×4
20minutes
hollowbodyhold,3×30seconds
pullup,3×4
deepsquathold,3×45s
pullup,3×4
plank,3×60s
pull-up,3×4
wallsit,3×60s
pullup,3×4
deepsquathold.
[阅读全文]
20minutes
jogging,4×400steps
bearwalk.4×50steps
20minutes
forwardroll,4×4
backwardroll4×4
cartwheel.4×4
burpee,4×4
reverseburpee,4×4
20minutes
hollowbodyhold,3×30seconds
pullup,3×4
deepsquathold,3×45s
pullup,3×4
plank,3×60s
pull-up,3×4
wallsit,3×60s
pullup,3×4
deepsquathold.
[阅读全文]
(2025-11-17 10:30:09)
15minutes,warmup
20minutes
jogging,4×400steps
bearwalk,4×50steps
15minutes
reverseburpees,4×3
cartwheels,4×3
forwardrolls,4×3
backwardrolls,4×3
25minutes
deepsquathold,4×45seconds
hollowbodyhold,4×30s
wallsit,4×60s
handstandonthewall,4×30s
plank,4×60s
[阅读全文]
20minutes
jogging,4×400steps
bearwalk,4×50steps
15minutes
reverseburpees,4×3
cartwheels,4×3
forwardrolls,4×3
backwardrolls,4×3
25minutes
deepsquathold,4×45seconds
hollowbodyhold,4×30s
wallsit,4×60s
handstandonthewall,4×30s
plank,4×60s
[阅读全文]
(2025-11-13 09:01:53)
15minutes,warmup
20minutes
jogging,4×400steps
bearwalk,4×50steps
15minutes
cartwheel,4×3
forwardroll,4×3
backwardroll,4×3
25minutes
deepsquathold,4×45seconds
hollowbodyhold,4×30s
chinoverthebarhold,4×15s
wallsit4×60s
handstandonthewall,4×30s
[阅读全文]
20minutes
jogging,4×400steps
bearwalk,4×50steps
15minutes
cartwheel,4×3
forwardroll,4×3
backwardroll,4×3
25minutes
deepsquathold,4×45seconds
hollowbodyhold,4×30s
chinoverthebarhold,4×15s
wallsit4×60s
handstandonthewall,4×30s
[阅读全文]
(2025-11-12 08:49:16)
15minuteswarmup
10minutes,
squats5×24 25minutes jogging4×400steps bearwalk4×50steps
15minutes
cartwheel,4×3
forwardroll,4×3
backwardroll.4×3
30minutes
deepsquathold4×45seconds
wallsit4×60seconds
hollowbodyhold,4×30seconds
handstandonthewall4×30seconds
powerskipping4×30step...[阅读全文]
10minutes,
squats5×24 25minutes jogging4×400steps bearwalk4×50steps
15minutes
cartwheel,4×3
forwardroll,4×3
backwardroll.4×3
30minutes
deepsquathold4×45seconds
wallsit4×60seconds
hollowbodyhold,4×30seconds
handstandonthewall4×30seconds
powerskipping4×30step...[阅读全文]
(2025-11-10 08:40:56)
15minutes,warmup
15minutes
jogging,3×400steps
bearwalk.3×50steps
15minutes
cartwheel,4×3
forwardroll,4×3
backwardroll,4×3
25minutes
deepsquathold,4×45seconds
wallsit,4×45seconds
hollowbodyhold,4×30seconds
handstandonthewall,4×30seconds
powerskipping4×30steps
[阅读全文]
15minutes
jogging,3×400steps
bearwalk.3×50steps
15minutes
cartwheel,4×3
forwardroll,4×3
backwardroll,4×3
25minutes
deepsquathold,4×45seconds
wallsit,4×45seconds
hollowbodyhold,4×30seconds
handstandonthewall,4×30seconds
powerskipping4×30steps
[阅读全文]
(2025-11-07 09:24:24)
15minutes.warmup
10minutes
chinoverthebarhold5×15seconds
jogging4×200steps
30minutes
hollowbodyhold4×30seconds
deepsquathold4×45seconds
wallsit4×45seconds
plank4×45seconds
handstandonthewall4×30seconds
[阅读全文]
10minutes
chinoverthebarhold5×15seconds
jogging4×200steps
30minutes
hollowbodyhold4×30seconds
deepsquathold4×45seconds
wallsit4×45seconds
plank4×45seconds
handstandonthewall4×30seconds
[阅读全文]
