7 Minute Tabata workout 徒手深蹲 40x3, 30x2 提膝抬腿 40x3 A.B.S. Workout Level 1 (https://www.youtube.com/watch?v=X00_XjBCY0c) L.A.B. Workout Level 1 (https://www.youtube.com/watch?v=s50vvWgC5yM) Best Chest Workout Level 1 (https://www.youtube.com/watch?v=5FuQyB4Br9Y) 背部肌力訓練 17:30 拉筋, 放鬆... (https://www.youtube.com/watch?v=11sfgNeaVig) 下背部放鬆... (https://www.youtube.com/watch?v=DK6ANE2xpWk) 吃完這個菜單, 沒力的左臀和大腿都在抖了.... (有抖有進步.... XD)