1. Push-ups: exercise chest muscles, shoulders and triceps.

2. Pull-ups: Exercise back, shoulder and arm muscles.

3. Squat: Exercise thighs, buttocks and core muscles.

4. Sit-ups: Exercise abdominal muscles.

5. Flat support: exercise the core muscles.

6. Jumping and jumping: Exercise the whole body muscles and improve the cardiopulmonary function.

7. High leg lifts: exercise leg muscles.

8. Side plate support: exercise the side waist and core muscles.

9. Russian waist twisting: exercise abdominal and waist muscles.

10. goat style: exercise leg and hip muscles.

1 1. Mountain climber: Exercise the whole body muscles and improve the cardiopulmonary function.

12. Stand against the wall: exercise thigh muscles.

13. static squat jump: exercise leg muscles and explosiveness.

14. Sit-ups and leg lifts: exercise abdominal and thigh muscles.

15. Side plate support+leg lifting: exercise the side waist and core muscles, and exercise the leg muscles at the same time.

These movements can be combined according to personal needs and fitness level, and practiced at least 2-3 times a week for 30-60 minutes each time.