30MIN PLAN: those are only 2% of your day! You?can find 30min 4-5x a week, I believe in you:) This?plan is split by muscles groups, including a mix of?strength, cardio, HIIT and dance workouts. Suitable?for everyone getting (or staying) fit in a busy life. 30minutes can bring amaaazing results!

30分鐘計劃: 這個計劃只用花費你一天中2% 的時間! 每周鍛煉4-5次，我相信你能做到:) 這個計劃是根據肌肉群劃分的，包括力量訓練、有氧運動、HIIT訓練和舞蹈訓練。適合空閑時間少、想保持健康的人。30分鐘也可以帶來驚～～人的效果！

Day 1 Waterfall of Sweat 盡情流汗吧

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Day 2 Do it for the Booty 臀部練起來

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Day 3 Your Arm will Fall Off 硬核上肢

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Day 4 Stretch Day 拉伸

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Day 5 Ablicious Day 腹部受難日

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Day 6 Booty + Dance / Live 練臀+舞蹈/ 直播跟練

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or 直接跟著帕姐直播練

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Day 7 Rest Day 休息