致逸女子排球隊 - 體能練習
Update 13.12.2020

(1) Jumping Jack

60s work
10s Rest

(2) High Knees

60s work
10s Rest

(3) Lunges

60s Left leg
10s Rest
60s Right leg
10s Rest

(4) Squat + Side Kick

60s work
10s Rest

(5) Jogging

60s work
10s Rest

(6) Single Leg Squat

60s Left leg
10s Rest
60s Right leg
10s Rest

(7) Jump Squat

60s work
10s Rest

(8) Fast Feet

60s work
10s Rest

(9) Drop Squat

下座要快，PAT PAT勿低過膝
60s work
10s Rest

(10) Burpee

60s work
10s Rest

(11) Scorpion

60s work
10s Rest

(12) Plank Jack

60s work
10s Rest

(13) Wipers

慢慢做，攞好平衡
60s work
10s Rest

(14) Superman

60s Work
10s Rest

(15) Climber Plank

60s work
10s Rest

(13) Wipers

慢慢做，攞好平衡
60s work
10s Rest

(14) Superman

60s Work
10s Rest

(15) Climber Plank

60s work
10s Rest

(16) Single Leg Hip Raise

60s Left leg
10s Rest
60s Right leg
10s Rest

(17) Scissor Kick

60s work
10s Rest

(18) Diamond Pushup

15 reps

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