Week 1/28 Day Program (06/22) 10分鐘 HIIT 高強度間歇訓練 初級班 低強度 7組動作 每组重復做2次 00:40 Warm Up 01:50 15個 深蹲 Squat 02:26 30秒 平板支撑 Plank 03:08 10次 仰卧起坐 Crunches 03:39 20秒 开合跳 Jump Star 04:10 10個 转弓步踢 Reverse Lunge Kick 05:32 20秒 抬高腿 High Knee 06:05 10個 俯卧撑 Push Up 每動作之間休息10秒 七個動作一组, 休息30秒 07:02 15個 深蹲 Squat 07:30 30秒 平板支撑 Plank 08:10 10次 仰卧起坐 Crunches 08:33 20秒 开合跳 Jump Star 09:05 10個 转弓步踢 Reverse Lunge Kick 10:13 20秒 抬高腿 High Knee 10:42 10個 俯卧撑 Push Up 🔵 Fitness Coach & Trainer: Coach Rocky Website: www.crfitness.com.au Facebook: www.facebook.com/crfitness Instagram: www.instagram.com/crfitnesscomau Music from Uppbeat (free for Creators!): https://uppbeat.io/t/kidcut/jazz-and-hop License code: K274KLTH9ZJCGYG1

15 分鐘 [全身減脂] HIIT 高強度間歇 7個動作重復3组 在家訓練 每動作之間休息10秒 七個動作一组, 休息30秒 每组重復做3次 Week 3/28 Day Program (06/22) 🔵 Fitness Coach & Trainer: Coach Rocky Website: www.crfitness.com.au Facebook: www.facebook.com/crfitness Instagram: www.instagram.com/crfitnesscomau Music from Uppbeat (free for Creators!): https://uppbeat.io/t/kidcut/jazz-and-hop License code: K274KLTH9ZJCGYG1

Week 2/28 Day Program (06/22) 15分鐘 HIIT 高強度間歇訓練 7組動作 每動作之間休息10秒 七個動作一组, 休息30秒 每组重復做3次 🔵 Fitness Coach & Trainer: Coach Rocky Website: www.crfitness.com.au Facebook: www.facebook.com/crfitness Instagram: www.instagram.com/crfitnesscomau Music from Uppbeat (free for Creators!): https://uppbeat.io/t/kidcut/jazz-and-hop License code: K274KLTH9ZJCGYG1

❤️HIIT Home Workout 30 min Burn 500 calories Intermediate Level 2 | No Equipment | Best full body workout - Suits Intermediate | Level 2-3 | Perform by Coach Rocky ✅ Each exercise 40 second on Rest between 20 second off Total approximate 6-7 min per set Total Complete 4 sets Heart-Rate recommended around 130-175 bpm ✅Total 6 different Exercises: 1. One Two Three Sprints 2. Deep Squats Walkout 3. Glute Bridge to Heel Touch 4. Close Tricep Push Up to Wide Push Up 5. Spider Climber 6. Plank Bird Dog ⭐️**Click on [Repeat ] the video for following Sets Workout x 4 times Recommended 4 sets, total 30-35 min included workout and stretching. ⭐️ Are you looking for Weight loss workout program? ✅Go to Coach Rocky Channel to JOIN his 28 DAY Transformation workout list, If you have any questions or want to find out more for online coaching, 200% want to achieve your goal, please send a message and reply you in 24hours. Totally [FREE] Click the link below to view the 28 day workout program. ✅ [ https://www.youtube.com/watch?v=tmEeghaHoz0&list=PLYdKv1_1bgZrbf_6L3UKaIx7qEpMCiCNM ] 🔵 Fitness Coach & Trainer: Coach Rocky Website: www.coach-rocky.com Facebook: www.facebook.com/coachrockyu Instagram: www.instagram.com/coachrockycr Youtube Channel: www.youtube.com/c/我要有身財TheBillionaireMindset/featured ⭐️Remember to check out others workout videos, ❤️FOLLOW US - CLICK THE SUBSCRIBE BUTTON ✅If you like the workout program give us a LIKE to support. Any comments welcome to leave us a message below. ⭐️Thank you for the Singlet top from Reptile Apparel. Please check out their amazing Fitness Causal Wear. Most of the clothing are Australia Made. Support the Local during Pandemic. ❤️I have a promotion code discount for everyone Promo code of 10% for all customers At checkout enter promo code : ROCKY10 🔵 Social media and website link down below: Facebook: reptileapparel · Clothing Instagram : reptile_apparel www.reptileapparel.com.au 🔵 Online Fitness Follow us on: Website: www.28dtc.com.au Facebook: www.facebook.com/28dtc Instagram: www.instagram.com/28dtc 28DTC online fitness: www.trainerize.me/profile/28dtc #28dtcs13 #28dtc #hiitworkout #season13 #28daychallenge #28daytransformation #coachrockyu #reptile #reptileapparel

HIIT Home Workout | No Equipment | Best full body workout - Suits Beginner - Intermediate | Level 2 | Perform by Coach Rocky 1 Set 6 exercises Each exercise 30 second on Rest between 20 second off Total approximate 5 min per set Total Complete 4 sets Heart-Rate recommended around 130-160 bpm 6 Exercises: 1. Deep Squat 2. Forward / Reverse Lunge 3. Push Up pose Jack 4. Tricep Dip 5. Back Extension 6. Scissor Kick **Repeat the video for following Sets Workout Recommended 4 sets, total 25 min included workout and stretching. ⭐️Remember to check out others workout videos, ❤️FOLLOW US - CLICK THE SUBSCRIBE BUTTON ✅If you like the workout program give us a LIKE to support. Any comments welcome to leave us a message below. 🔵 Trainer by: Coach Rocky Website: www.coach-rocky.com Facebook: www.facebook.com/coachrockyu Instagram: www.instagram.com/coachrockycr 🔵 Online Fitness Follow us on: Website: www.28dtc.com.au Facebook: www.facebook.com/28dtc Instagram: www.instagram.com/28dtc 28DTC online fitness: www.trainerize.me/profile/28dtc  #28dtcs13 #28dtc #hiitworkout #season13 #28daychallenge #28daytransformation #coachrockyu