周一?- 性感上肢+HIIT?[180?-?465?kcal]

1.?拜拜圓肩?BV1gF411A7fW

2.?緊實(shí)手臂水瓶?BV1zf4y147MP?

3.?上肢+阻力帶?BV1W54y1H7jE

4.?踏步有氧?BV1mM4y1U7ez

周二?- 臀部+大腿內(nèi)側(cè)?[220?-?420?kcal]

1.?全方位臀部激活?BV1KR4y1y7AW?

2.?臀部（膝蓋友好）?BV1D5411t7sr

3.【暑期暴瘦】16分鐘無(wú)跑跳甩脂·夏天身材蛻變必備

https://www.bilibili.com/video/BV1b3411w7Tz/?vd_source=1b1acbab5c8488f50df7c9f857701fd3

周三

1.【黎小尤】超詳細(xì)爵士舞基本功合輯（講解+音樂(lè)跟跳）

https://www.bilibili.com/video/BV1SJ411G7vu/?vd_source=1b1acbab5c8488f50df7c9f857701fd3

2.【帕梅拉】10分鐘芭比舞蹈鍛煉-有趣的有氧運(yùn)動(dòng)

3.【暴汗燃脂操】跳舞前熱身教程！ 【MYLEEDANCE】

https://www.bilibili.com/video/BV1Y8411Z7v9/?vd_source=1b1acbab5c8488f50df7c9f857701fd3

周四

1. 【黎小尤】超詳細(xì)爵士舞基本功進(jìn)階版-音樂(lè)跟跳合輯https://www.bilibili.com/video/BV1kf4y1S7Vf/?vd_source=1b1acbab5c8488f50df7c9f857701fd3

周五

1. 【黎小尤】超詳細(xì)爵士舞基本功進(jìn)階版（2）-詳細(xì)講解&音樂(lè)跟跳

   https://space.bilibili.com/19308066/video?tid=0&;pn=3&keyword=&order=pubdate

周六

1.【黎小尤】零基礎(chǔ)爵士舞基本功【10min頭部跟練】|超詳細(xì)講解|升級(jí)版

https://www.bilibili.com/video/BV1Nu411d7ZG/?spm_id_from=333.788&;vd_source=1b1acbab5c8488f50df7c9f857701fd3

2.【黎小尤】零基礎(chǔ)爵士舞基本功【10min肩部跟練】|超詳細(xì)講解|升級(jí)版

https://www.bilibili.com/video/BV1Pb4y177Mw/?spm_id_from=333.788&;vd_source=1b1acbab5c8488f50df7c9f857701fd3

3.【黎小尤】零基礎(chǔ)爵士舞基本功【10min手臂跟練】|超詳細(xì)講解|升級(jí)版

https://www.bilibili.com/video/BV123411E73M/?spm_id_from=333.788&;vd_source=1b1acbab5c8488f50df7c9f857701fd3

4.【黎小尤】零基礎(chǔ)爵士舞基本功【10min胸部跟練】|超詳細(xì)講解|升級(jí)版

https://www.bilibili.com/video/BV1Cq4y1b7Je/?spm_id_from=333.788&;vd_source=1b1acbab5c8488f50df7c9f857701fd3

5.【黎小尤】零基礎(chǔ)爵士舞基本功【5min腰腹跟練】|超詳細(xì)講解|升級(jí)版

https://www.bilibili.com/video/BV1zi4y1Z7T2/?spm_id_from=333.788&;vd_source=1b1acbab5c8488f50df7c9f857701fd3

6.【黎小尤】零基礎(chǔ)爵士舞基本功【10min胯部跟練】|超詳細(xì)講解|升級(jí)版

https://www.bilibili.com/video/BV1dZ4y1q7xQ/?spm_id_from=333.788&;vd_source=1b1acbab5c8488f50df7c9f857701fd3

周日

1. 【Growingannanas】30分鐘超暴汗Killer HIIT·全身極限有氧燃脂·提升心率·2023.1.28

   https://www.bilibili.com/video/BV1vT411y7w4/?vd_source=1b1acbab5c8488f50df7c9f857701fd3