Jog for 2 minutes, then run 1 minute, and keep it for 20 minutes alternately.

2. Sit with the ball and turn around

Hold the ball with both hands straight and turn left and right, 20 on each side, and make 3 groups.

3. Push-ups with low hands and high feet

Keep your feet above your hands and do push-ups When the center of gravity hits the ground, pause 1 to 2 seconds. Do 20 in each group and do 3 groups.

4, supine pull-ups

Hold the straight bar with both hands, keep your body straight, and hold your chest and abdomen when you pull it up. Do 10 in each group and do 3 groups.

5, the power of the steps up and down

Alternately walk up and down the steps with your feet and keep your body upright. Do 16 in each group and do 3 groups.

6. Wide grip pull-ups

Hold the horizontal bar with your hands open. When pull-ups, it is required to stick the horizontal bar with your chest. Each group 10, 3 groups.

7. Stay where you are with your bare hands

Feet slightly wider than shoulders, chest out, waist and abdomen tightened. When squatting, raise your hands straight and keep the lowest point at 1 to 2 seconds. Do 20 in each group and do 3 groups.