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]
记录
运动、呼吸、艾炙、中药
博文
(2025-11-17 10:30:09)
(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]
(2025-11-06 09:04:50)
15minutes,warmup
30minutes
jogging6×300steps
bearwalk6×50steps
15minutes
hollowbodyhold4×30seconds
handstandonthewall4×30seconds
jogging4×200steps
20minutes
chinoverthebarhold4×15seconds
plank4×45seconds
deepsquathold4×45seconds
jogging3×200steps
[阅读全文]
30minutes
jogging6×300steps
bearwalk6×50steps
15minutes
hollowbodyhold4×30seconds
handstandonthewall4×30seconds
jogging4×200steps
20minutes
chinoverthebarhold4×15seconds
plank4×45seconds
deepsquathold4×45seconds
jogging3×200steps
[阅读全文]
(2025-11-05 09:24:38)
15minutes.warmup
15minutes
jogging,4×300steps
bearwalk,4×50steps
3minutes
chinoverthebarhold,5×15seconds
20minutes
wallsit.5×50seconds
hollowbodyhold,5×30seconds
handstandonthewall,5×30seconds
[阅读全文]
15minutes
jogging,4×300steps
bearwalk,4×50steps
3minutes
chinoverthebarhold,5×15seconds
20minutes
wallsit.5×50seconds
hollowbodyhold,5×30seconds
handstandonthewall,5×30seconds
[阅读全文]
(2025-11-04 07:20:49)
-2°C
15minutes,warmup
20minutes
jogging,8×200steps
bearwalk,8×50steps
25minutes
abs8×30
wallsit,8×30seconds
handstandonthewall,8×30seconds
[阅读全文]
15minutes,warmup
20minutes
jogging,8×200steps
bearwalk,8×50steps
25minutes
abs8×30
wallsit,8×30seconds
handstandonthewall,8×30seconds
[阅读全文]
(2025-11-02 07:47:39)
15minutes,warmup
30minutes
bearwalk,6×30steps
wallsit,6×20seconds
hollowbodyhold,6×20seconds
deadhang,6×20seconds
handstandonthetree,6×20seconds
7minutes
老架一路太极拳
7minutes,stretches
[阅读全文]
30minutes
bearwalk,6×30steps
wallsit,6×20seconds
hollowbodyhold,6×20seconds
deadhang,6×20seconds
handstandonthetree,6×20seconds
7minutes
老架一路太极拳
7minutes,stretches
[阅读全文]
(2025-11-01 08:00:41)
15minutes,warmup
30minutes
wallsit,6×20seconds
hollowbodyhold,6×20seconds
deadhang,6×20seconds
handstandonthetree,6×20seconds
5minutes,stretches [阅读全文]
30minutes
wallsit,6×20seconds
hollowbodyhold,6×20seconds
deadhang,6×20seconds
handstandonthetree,6×20seconds
5minutes,stretches [阅读全文]
