00:00
Warm Up
00:02
Core muscle group training - side elbow to knee
00:25
Lower limb training - gliding walk
00:55
Squat forward step
01:27
Lunge + Single-leg jump
01:53
Calf stretch
02:07
Left and right hamstring stretch
02:23
Left and right thigh muscle stretch
02:42
Hip stretch
02:57
Stand on your left foot, swing your hands open and close, and give up the answer to the chain
03:09
Stand on your right foot, swing your hands open and close, and give up the answer to the chain
03:19
Stand on one leg with your left foot, draw the number 8 with both hands and give up the answer to the chain
03:30
Stand on your right foot, draw the number 8 with both hands, and give up the answer to the chain
03:40
Stand on your left foot, turn your upper body and give up the answer to the chain
03:57
Stand on your right foot, turn your upper body and give up the answer to the chain
04:13
Stand on your left foot, stretch left and right, and give up the answer to the chain
04:24
Stand on your right foot, stretch left and right, and give up the answer to the chain
04:33
Stand on one leg with your left foot, draw a circle with your upper body, and give up the answer to the chain game
04:44
Stand on your right foot, draw a circle with your upper body, and give up the answer to the chain
04:53
lowly stretch your head up and down, and give the answer to the chain
05:07
Stand on your right foot, slowly stretch your head up and down, and give the answer to the chain
05:22
Walking forward and backward with legs raised
05:53
Jump forward and backward
06:22
Left-leg deadlift
06:54
Right Leg Single Leg Deadlift
07:27
Cool Down
