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*Phase 1-Workout 3 ->實際運動時間: 25 分鐘

Sequence Move Time
(Seconds)
Warm up 1-Juming jack 30
2-Standing cat pose (雙手放大腿上,伸展背部) 30
3-High kick (雙手上舉,右腳抬起同時雙手向前碰右腳尖,左右腳輪流) 30
4-Lateral leg swing 30
5-Jumping jack 30
　Circuit 1　
Strength 1-Push up 30
2-Down dog 30
3-Backward lunge (左右腳輪流) 30
4-Walking out and plank 30
Cardio Jumping jack 60
Repeat Do strength moves again 120
　Circuit 2　
Strength 1-(Weights) Sumo squat and bicep backward press 30
2-雙膝跪地,右手向後碰左腳,再左手 30
3-(Weights) Chair squat and overhead dumbbell shoulder press 30
4-(彈力繩) 30
Cardio Half squat and punch out 60
Repeat Do strength moves again 120
　Circuit 3　
Strength 1-Cresent pose (左右腳輪流) 30
2-Crab position (身體向下沉,點地再抬起) 30
3-Side crunch (左手在地上) 30
4-Side crunch (右手在地上) 30
Cardio 雙腳張開比肩寬,雙手在胸前輕握,向上跳 60
Repeat Do strength moves again 120
　Circuit 4　
Strength 1-(Weights) Tree pose (right leg standing) and dumbbell side laterals (向兩側舉起) 30
2-維持伏地挺身的姿勢,左右手的下手臂輪流放在地上,手肘呈90度) 30
3-(Weights) Tree pose (left leg standing) and dumbbell side laterals (向兩側舉起) 30
4-坐在地上,雙手掌向前放在身側,雙腳抬起向前彎曲,儘可能靠近胸部 30
Cardio (Skier) 雙手放在胸前,輪流向左右方跳躍(轉體) 60
Repeat Do strength moves again 120
Stretch 1-(伸展大腿) 左腳跪地,左手向後抓右腳,右腳要屈起,左右各15秒 30
2-(伸展腹部) 眼鏡蛇姿勢 30
3-盤坐,雙手在身後交握伸展 30
4-盤坐,右手向左方延伸,左手將右手靠近身體,左右各15秒 30
5-盤坐,右手向上方彎曲,左手抓右手肘,伸展三頭肌,左右各15秒 30
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