囚徒健身图文教程和计划表(完美打印版).docxVIP

囚徒健身图文教程和计划表(完美打印版) Prisoner Fitness Six Arts and Ten Styles Tutorial and Plan (Printable Version) Style One: 1. Inverted Push-up 2. Wall Push-up 3. Squat 4. Shoulder Stand Squat 5. Pull-up 6. Hanging Leg Raise 7. Bridge 8. Short Bridge 9. Handstand Push-up Beginner: 1 set, 10 reps each Intermediat