完了完了，快更新不完了XD

本日菜單:
Extreme Core-killer
Be a 10 in 2010 with 10kg dumbells
打水式腹肌訓練*150
V字挺身 2mins

然後再來就是一些簡單的空拳練習
Jab Straight 3mins
Jab 右手Hook 3mins
Straight 左手hook 3mins
左右uppercut 3mins
Jab Straight Jab 3mins
Jab Straight 左手Hook Straight
左手Uppercut 3mins
腳步移動+Jab 3mins
腳步移動+Jab Straight 3mins

右手Elbow strike、左手Elbow strike
右手elbow-uppercut、右手Spinning Elbow
3mins
Jab 散打式左下鞭腿 100組
散打式右下鞭腿 50組

(註1)核心殺手菜單
Mountain Climber*50
Rocking Elbow Plank*50
Side Plank Dips*20(a side)
Spiderman Lunges*30
Alternating Reaching Elbow Plank*10 a side with 3 second hold each
Balance Pushups*20
Cross Body Mountain Climbers*50
Up Down Plank*15 a side
Sit Outs*20
Burpees*15
Fire Hydrants*30
Side Plank Reach Unders*15 a side
Double Leg Lifts*20

(註2)Scott Herman:Be a 10 in 2010 菜單
Regular Crunches*30
Speed Crunches*30
Side Crunches*30
Alternating Toe Touches (1-1 Count)*30
Alternating Knees To Elbows (1-1 Count)
*15 each side
Alternating Floor Oblique Twists
(1-1 Count) *15 each side
Oblique Floor Crunches *30
Roll Crunches (1-1 Count) *15 each side
Toe Drivers *30
Plank 5mins

這次的棒式增加到了5分鐘...V字挺身是2mins
整個過程就是很抖...
然後感覺好久沒有練空拳了，這樣可不行，
繼續加油XDDD