Simple version: (suitable for some novices who have been exposed to every exercise, but also for those who have not exercised for a long time or are slightly injured, as a recovery training! ) Squat jump: 4*6
Burpees (not detailed): 3*5
Climber (hands on the table, feet off the ground, leg lifts in situ): 3*30s push-ups (optional): 3*6-8.
Stand upside down against the wall: 3*25s
Four times a week, rest between action types 1min, rest between groups for 30 s-60 s.
Slightly difficult version: (suitable for some long-term exercisers, try to gradually enhance their physique and endurance) Squat jump 2* 10+ lunge jump 2* 10.
Burpees:3*8- 10
Climber: 3 * 30 seconds
Push-ups (narrow distance/standard): 3*8- 10
Reverse brace (optional, it can be "half" reverse brace): 3*4-6
Hugging and sitting (sitting on the table, propping yourself up with both hands, and keeping your feet as straight as possible): 3 times a week, 3* 15s, action type 1min20s, and 30s-60s. Difficult version: (suitable for some experienced guys, I think the daily exercise plan is a bit boring, and I want to take a week to spice up my exercise).
Burpees:3* 15
Climber: 3 * 30 seconds
Push-ups with one arm and two legs: (each side) 3*3-5
Narrow push-ups: 3* 12
Reverse brace: 3*8
L-Sit (do it on the table, but your legs must be straight! ! ):3* 12- 15s
Three times a week, rest between action types 1 min, rest between groups for 30s-60s.
Challenge version: (This exercise can be used by senior gods to strengthen their physique and even break through the bottleneck period, but it must not be practiced frequently) Vertical jump: 50 vertical jumps on the left leg and 50 vertical jumps on the right leg, without rest, lunging back and forth three times: 4*20 (this is your most painful time).
Push-ups with one arm and two legs: (each side) 3*5-8
Narrow push-ups: 3* 15
Backbracing: 3* 10 (each group 10, and then continue to lean against the wall for 20s before coming down).
L-Sit (on the floor this time): 3* 15s (try to keep your feet straight)
The rest between action types is 1min, and the rest between groups is 40s (except vertical jump).
Ok, here are some practical exercise techniques. If you just want to muddle along, what can you talk about?
Like the feeling of exercising alone, don't listen to music, pay attention to your breathing, which is good for your brain, believe me.
Then don't yell hysterically during exercise. You need to keep your passion, but keep it steady and guide it.
Don't make excuses, don't deal with it, don't endure it, find happiness in it, and you will really become stronger.