核心間歇 4 個循環就躺平了

Crunch(仰臥起坐) 45' R 20'
Plank knee pull(棒式膝蓋內收) 45' R 20'
Plank(棒式) 45' R 20'
Plank mountain climber(登山者) 45' R 20'
Single leg lift(單腳舉) 45' R 20'
Jump rope(跳繩) 45' R 60'