step1:深蹲跳，30s
step2：开合跳，30s
step3：平板支撑开合跳，30s
step4：登山跑，30s
step5：蹲起侧抬腿，30s
step6:深蹲跳，30s
step7:俯卧撑，30s
step8:动态平板支撑，30s
step9:跪姿直腿后踢-右，30s
step10:跪姿直腿后踢-左，30s
step11:侧支撑肘碰膝-右，30s
step12:侧支撑肘碰膝-左，30s
step13:俯卧支撑，30s
step14:超人式，30s
step15:超人式+双臂前伸，30s
step16:平板支撑T字转体，30s
step17:跪姿俯卧撑，30s
step18:侧坐抬腿 -右，30s
step19:侧支撑抬腿-左，30s
step20:侧坐抬腿-左，30s
step21：侧支撑抬腿-右，30s
step22：平板支撑T字转体，30s
step23：超人式，30s
step24：平板支撑，30s
step25：单腿动态臀桥-左，30s
step26：单腿动态臀桥-右，30s
step27：动态臀桥，30s
step28：反向卷腹，30s
step29：屈膝反向卷腹，30s
step30：反向支撑臂屈伸，30s
step31：反向平板支撑，30s
step32：仰卧浅打水式，30s
step33：仰卧抬腿碰脚尖，30s
step34：反向支撑臂屈伸，30s
step35：跪姿俯卧撑，30s
step36：平板支撑三方向提膝，30s
总时长19：19，消耗124千卡，加油！
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