| 最近 |
| 直腹crunch
Cable|Bench|#9|坐|人字繩40<45kg10*2 |
| crunch
PlateLoad|Bench|下斜|坐|雙/單10kg10*2 |
| crunch
AbsCoasterslowaction15*2 |
| leg raise hold
Chin-Bar|懸垂2set20sec | 10reps |
| Exercise
FitBall|Bench|上斜|躺|雙12*2 |
| Exercise
Cable|Bench|前傾|坐|人字繩40kg10*2 |
| crunch
PlateLoad|Bench|下斜|坐|雙/單10kg15*2 |
| leg raise hold
Chin-Bar|懸垂25sec | 2set |
| crunch
AbsCoaster10*2 |
| leg raise
Bench|後傾|坐12*2 |
| crunch
PlateLoad|Bench|下斜|坐|雙/單10kg10*2 |
| combo 掌上壓 crunch
TRX|Floor|伏20*2 |
| crunch
AbsCoaster5kg20*2 |
| crunch
AbsCoaster5kg20*2 |
| rev. crunch
Bench|PlateLoad|上斜|躺20*2 |
| crunch
Bench|PlateLoad|下斜|躺|雙/單10kg20*2 |
| crunch
AbsCoaster5kg20*2 |
| crunch
AbsCoaster30>20reps2set*1 |
| leg raise 懸浮
Bench|Chin-Bar|躺10*2 |
| crunch
Bench|PlateLoad|下斜|躺|雙/單15kg15*2 |
| crunch vs press
PlateLoad|Bench|下斜|躺|雙/單10kg20*2 |
| crunch
Cable|Bench|#8|躺|人字繩45kg10*1 |
| crunch
AbsCoaster5kg12*2 |
| wheel crunch
TRX|knee10*1 |
| wheel crunch
TRX|knee10*1 |
| crunch
新 PlateLoad|Bench|下斜|躺15kg10*1 |
| rev. crunch
ChinDip|懸垂10*1 |
| dip & slide 直腳
新 TRX|FitBall|坐5*1 |
| crunch
FitBall|TRX|伏|扣腳10*1 |
| crunch 回升腳
Abs Wheel|TRX|伏5*1 |
| 斜腹leg raise
Bench|下斜|躺|雙20*2 |
| pull down
Cable|#10|站|雙/單|單繩30kg10*2 |
| side crunch
RomanChair|側傾斜|雙/單5kg10*2 |
| torso rotation
Cable|#5|站|雙/單|球棍15kg10*2 |
| side crunch
RomanChair|站10*2 |
| twist
RomanChair|躺2side10*2 |
| side bend
Cable|Floor|#5|knee|雙/單|單繩25kg10*2 |
| side crunch
AbsCoaster5kg10*2 |
| twist up
RomanChair|下斜2side13*2 |
| side crunch
Cable|#4|knee|單繩25kg10*2 |
| side crunch
Chin-Bar|懸垂|扣腕9*2 |
| twist
RomanChair|懸垂2side10*2 |
| 扣膊水平旋轉
新 Cable|#6|站|單繩20kg12*2 |
| crunch
AbsCoaster15*2 |
| torso rotation 膊推
新 Cable|#5|站|單繩15kg10reps | 2side |
| twisr down
Cable|站|單繩15kg10reps | 2side |
| torso rotation
Cable|#5|站|雙/單|球棍15kg10*1 |
| crunch
PlateLoad|Bench|下斜|躺10kg10reps | 2side |
| torso rotation
TRX|後傾|站|雙/單5reps | 2side |
| rev. crunch
TRX|懸垂|扣肘10reps | 2side |
| torso rotation
Cable|#6|站|雙/單|球棍25kg10*1 |
| torso rotation
Cable|#5|雙/單|球棍15kg10 | 2side |
| Twist
Cable|#6|站|雙/單|手筒20kg10*1 |
| 側踢得腿
Matwork|側傾斜|坐|雙/單15*1 |
| 旋腿
Matwork|後傾|坐|雙15*1 |
| Side leg raise
Bench|側傾斜|坐|雙20*1 |
| Torso rotation
Cable|#5|站|雙/單|球棍15kg10*1 |
| Twist
PlateLoad|Matwork|坐|雙/單5kg10*1 |
| Twist
BOSU|Floor|後傾|坐|雙15*1 |
| Side bend
TRX|Floor|側傾斜|knee|雙/單|手筒10*1 |
| 側腰side bend
RomanChair|側傾斜10*2 |
| side bend
RomanChair|側傾斜10*2 |
| side bend
TRX|Floor|knee|雙/單|手筒10*2 |
| side bend
TRX|2pcs|懸垂|雙leg raises 2side9*2 |
| side bend
RomanChair|側傾斜10*2 |
| side leg raise
Chin-Bar|懸垂|雙2side5*2 |
| side crunch
RomanChair|#7|躺10*2 |
| side plank bend up
TRX|Floor|knee10*2 |
| crunch
AbsCoaster5kg10*2 |
| side bend
TRX|knee|手筒10*1 |
| side bend
TRX|#3|elbow|扣小腿10*1 |
| side bend
Cable|#8|站|雙/單|單繩15kg10 | 2side |
| Side plank
Floor|側傾斜|knee|單30sec | 2set |
| 側杠橋
Matwork|側傾斜|knee|單15*1 |
| Side bend
Cable|#8|knee|雙/單|單繩20kg10*1 |
| Side leg raise
ChinDip|懸垂|雙10*1 |
| side bend
Cable|#10|站|人字繩50kg9*1 |
| side bend
Cable|#10|knee|單|手筒20kg10*1 |
| side bend
Cable|#10|knee|單|單繩25kg10*1 |
| side bend
Matwork|SmithMachine|側傾斜|knee|雙單10*1 |
| side bend 肘貼膝
Cable|#10|knee|單|大一字30kg15*1 |
| side bend
TRX|knee|雙單|手筒10*1 |
| side bend
Matwork|Dumbbell|躺10kg12*1 |
| side bend 單膝
Cable|#10|knee|雙單|單繩30kg10*1 |
| side plank 肘貼膝
TRX|grip|單|手筒10*1 |
| side plank 肘貼膝
BOSU|elbow|單10*1 |
| side bend leg raise
Bench|上斜|躺15*1 |
| rev. side bend
ChinBar|懸垂|雙7*1 |
| side bend leg raise
Bench|上斜|躺|雙50*1 |
| side plank bend up
TRX|knee|手筒7*2 |
| Cardio坐彈
FitBall1mins*1 |
| muaythai
6round | 1mins |
| round 3
TreadMill1800 steps/1.66km12mins | 34sec |
| round 2
TreadMill1072 steps/1.03km7mins | 16sec |
| cross over training
TreadMill500steps/12km/h3mins | 40sec |
| Treadmill
1.74km / 2049steps15mins*1 |
| Treadmill
TreadMill2.42km/2671steps20mins*1 |
| 10公里
TreadMill11,650steps56mins | 38sec |
| MuayThai
PunchBag6round | 1mins |
| Treadmill
1.1km/1415steps10mins | 30sec |
| Exercise
TreadMill1.74km/2116steps15mins*1 |
| pgm U1
TreadMill2660steps20mins | 7km/h |
| Muay Thai
6round | 1mins |
| Treadmill
2701steps2km | 20mins |
| Treadmill
330cal/2767steps20mins | 2km |
| MuayThai
SandBag30mins1mins | 9round |
| Treadmill - pgm U1
1.75km/2081steps15mins | 1round |
| Treadmill - pgm32
1.49km/1916steps15mins | 1round |
| Treadmill
2.48km 2895steps20mins | 46sec |
| cross over training
Bike|FlexBar1mins | 2round |
| 坐彈三組合
FitBall3x100reps3action | 1round |
| Muay Thai
1hour | 5round |
| Treadmill
2.46km/2756steps20mins | 9km/h |
| Muay Thai
PunchBagrest 1mins5mins | 5round |
| Treadmill
2544steps18mins | 9km/h |
| Treadmill
2.33km/2576steps17mins | 11sec |
| cross over training
TreadMill|SandBag175bpm | 40mins | 500cal1set | 3round |
| MuayThai
SandBag1session | 3round |
| Treadmill
600steps1session | 3round |
| Treadmill
2.87km/3100steps22mins | 42sec |
| 現在繼續 Day3 |