我們健身中心的教練 Christy 發起了一個 ”5 minute chanllenge" 的活動。我們報名（給她手機號碼）後她每天發一個自己錄製的短視頻指導我們做5分鍾的鍛煉。很多動作是我們TBC*課上常用的。我們上午在健身房上健身課，下午晚上經常坐在書桌前或者歪在沙發上看電視(couch potate)，這個5 分鍾鍛煉太好了, 簡單易行，可以做5分鍾，也可重複做。征得Christy的同意，我把她這五天的視頻轉載如下，希望你也動起來，耗時不多，收益非淺。
Day 1
Day 2
Day 3
1. Hopping squats
2. Stationary lunge R
3. Stationary lunge L
4. Down down (hold 3), Up up (hold 3).
Alternating sides
5. Elevated leg crunches
Day 4
1. Five jumping jacks/1 star jack
2. Side squat/squat/side squat
3. Bridges
4. Crunches w/legs dropped to right
5. Crunches w/legs dropped to left
https://youtu.be/J96pXNwAbKk
1. Five jumping jacks/1 star jack
2. Side squat/squat/side squat
3. Bridges
4. Crunches w/legs dropped to right
5. Crunches w/legs dropped to left
https://youtu.be/J96pXNwAbKk
Day 5
1. Squat Jacks
2. Squat w/calf raise
3. Alternating curtseys
4. High plank w/shoulder taps
5. Seated knee raises
https://youtu.be/2FTQHlOICfc
1. Squat Jacks
2. Squat w/calf raise
3. Alternating curtseys
4. High plank w/shoulder taps
5. Seated knee raises
https://youtu.be/2FTQHlOICfc
TBC*：Total Body Conditioning hits all major muscle groups to
improve strength and endurance and to tone your body
improve strength and endurance and to tone your body
