1. Jog for ten minutes

2. Chest training (choose appropriate equipment, 15, group 4)

3. Arm training biceps brachii (dumbbell arm bend 15, 4 groups)

4. Lumbar and abdominal training 80 sit-ups (free grouping)

5. Aerobic running for 40 minutes (treadmill)

6. Stretch for ten minutes.

Tuesday

1. Jog for ten minutes

2. Participate in the whole aerobics class (aerobics, jazz dance, belly dance, barbell practice, spinning, etc.). )

3. waist and abdomen training 80 times

4. Aerobic running for 40 minutes

5. Stretch for ten minutes.

Wednesday

1. Jog for ten minutes

2. Back training (choose appropriate equipment 15, a group of 4 groups)

3. arm training triceps brachii (dumbbell neck and back arm flexion and extension 15, one group and four groups)

4. waist and abdomen training 80 times

5. Aerobic running for 40 minutes

6. Stretch for ten minutes.

Thursday

1. Jog for ten minutes

2. Participate in the whole aerobics class.

3. waist and abdomen training 80 times

4. Aerobic running for 40 minutes

5. Stretch for ten minutes.

Friday

1. Jog for ten minutes

2. deltoid training of shoulder (choose appropriate equipment, 15, group 4)

3. Hip training unarmed training method (please ask the tour coach to guide the 20 groups and 4 groups)

4. waist and abdomen training 80 times

5. Aerobic running for 40 minutes

6. Stretch for ten minutes.

Saturday refers to Wednesday or a rest day.

Rest on Sunday

From Kaku fitness APP, with video guidance.