Day 1 day: 15 to 30 minute warm-up run.
Shoulder lifting with barbells or dumbbells, the first group warms up, ***5 groups, each group 15-8, the frequency increases and decreases.
Squats combined with dumbbell flying birds, each group is not less than 15, and the rest between groups is not more than 1 minute, 4 to 5 groups. If you can't move, you must also show your movements.
Dumbbell bending is not less than 15 ***5 groups.
Rowing with barbell upright and narrow grip, ***5 groups, increase or decrease times, each group 15-8 times.
Bend over and paddle with dumbbells, each group 15 times, alternating left and right, and each group is not less than 4 groups.
Take a break for three minutes.
Dumbbell jogging 10 minutes ends.
The next day: jog to a medium speed for more than 30 minutes.
Sit-ups 10 to 30, each group, rest for no more than one minute between groups, 6 to 8 groups.
Each group has 20 to 30 push-ups, and each group lasts for more than 1 min, with 6 to 8 groups.
Turn around in situ and lift your legs high, with more than 80 in each group, and the rest between groups should not exceed 1 minute, with 6 to 8 groups.
Variable speed running, middle speed running and sprint are alternately carried out, and the interval is changed to middle speed running for no more than 1 minute. The middle speed running shall not exceed 200m, and the sprint shall not be less than 30m. More than five times.
Day 3: 15 minute to 30 minute warm-up run
Dumbbell birds lie on their backs, with their pectoral muscles taut all the time. Imagine that dumbbells are infinitely heavy, lifted quickly and released slowly. Each group 15 times or more, 5 groups.
Lie on your back and press the dumbbell obliquely upward. The first group warms up, and there are 4 groups, each group 12 times.
Four groups of supine barbell press, each group 12-8 times.
Lifting barbells upside down, 4 groups, each group 12-8 times.
Push-ups, try your best, rest for no more than two minutes between groups, more than three groups.
Dumbbell jogging 10 minutes ends.
On the fourth day, take a rest after running in the morning.
Repeat on day five.