Choose at will: jump rope, run, climb stairs, squat and stand up, etc.
2. Strength movement
Zhou: target muscle: action: number of groups: number: group X.
Monday: Target muscle: chest, movement: 6 groups of flat dumbbell flying birds, 5 groups of flat dumbbell bench press and 6 groups of push-ups.
Tuesday: target muscle: back, action: 7 groups of single-arm dumbbell rowing, 5 groups of inclined dumbbell rowing and 6 groups of straight leg hard pulling.
Wednesday: target muscle: shoulder, action: dumbbell lift 5 groups x 10, bird bend 5 groups x 10, single arm lifting dumbbell: x 12 5 groups, vertical rowing 5 groups x 12.
Thursday: Target muscles: Brachial II and Brachial III. Actions: dumbbell bending in 3 groups alternately, concentrated bending in 3 groups, chest bending in one arm in 3 groups, narrow bench press in 3 groups, neck flexion and extension in one arm in 3 groups, flexion and extension in the back arm in 2 groups, x 12.
Friday: target muscles: legs, movements: three groups of scissors squats, four groups of straight waist and knees, two groups of leapfrog, three groups of leg lifts and three groups of supine hip lifts.
Saturday (single): target muscles: chest, waist and abdomen, movements: parallel bars arm flexion and extension 2 groups x exhaustion, push-ups 3 groups x exhaustion, flat dumbbell flying bird 3 groups x 10, flat dumbbell bench press 3 groups x 12, abdominal roll 2 groups x exhaustion, abdominal roll 2 groups x40, bell lift side.
Saturday (double): target muscles: back, waist and abdomen, movements: pull-ups 2 groups x exhaustion, one-arm dumbbell rowing 3 groups x 10, bending dumbbell rowing 3 groups x 10, straight leg hard pulling 3 groups x 12, belly rolling 2 groups x exhaustion, waist turning 2 groups x40, side.
I hope I can help you!