Target number: each group 10 times, and 3 groups were completed.

Target muscle groups: legs, chest

Yes, burpees is your warm-up action. If you think this is easy, you are wrong. Now you have no turning back.

Start from the standing position, squat down, and then kick your legs into the starting position of push-ups; Do another push-up, jump forward into a semi-squat position, and then jump into the air with explosive force.

After returning to the ground, continue to squat, kick your legs outward, and repeat the above action flow 10 times. It should be noted that every burpee should be a smooth movement.

2. Super group-barbell squat+barbell squat standing wide posture

Target number: 65,438+02 barbell squats in each group, 65,438+02 barbell squats stand in a wide posture, and one group does 3 groups.

Target muscle groups: legs, buttocks, core

After completing the 12 barbell squat, immediately complete the 12 barbell squat standing posture.

For the barbell squat wide-body standing posture, the weight should be reduced by about 25%, and the distance between legs should be kept wide (about one step horizontally), with toes pointing outward (pointing to 10 and 2 o'clock). The trajectory of the whole movement is the same as that of the regular squat, but you should feel that your hips and biceps femoris are stretched deeper when you squat.

For these two exercises, make sure your thighs are low enough so that you should make them parallel to the ground. Remember, get down!

3. Super Group-Dumbbell snatch+Dumbbell push

Target number: 10 snatch (per hand), 12 push, one * * * to complete 3 groups.

Target muscle groups: shoulder, triceps and core.

10 dumbbell snatch, 12 dumbbell press is completed.

For the dumbbell snatch, first lift the dumbbell in a half squat posture with legs wide, then hold your head high, tighten your abdomen, straighten your back, effectively shrink your hips, and lift the dumbbell with your shoulders above your head. When descending, consciously control the descending speed of dumbbell, lift your ass and finish the next snatch immediately. After the right hand completes 10 times, the right hand repeats 10 times.

As for the dumbbell push, hold a pair of dumbbells in your hand, bend your knees slightly, and push the dumbbells up to your head with explosive force. Keep the core tight throughout the process and don't bend back.

4. Super group-flat dumbbell bench press+flat dumbbell bird

Target quantity: 12 dumbbell bench press, each group 12 dumbbell bird, one * * * to complete 3 groups.

Target muscles: chest, triceps.

After completing 12 flat dumbbell bench press, complete 12 flat dumbbell flying birds, and the flying birds in each super group should practice with lighter weight.

For these two exercises, lower your arms until they are slightly lower than the height of your chest to get the maximum range of motion.

5. Super group -T-boat rowing+variant dumbbell rowing

Target quantity: each group 12 T-boats, 10 variant dumbbell boats (each hand), one * * * to complete 3 groups.

Target muscle groups: back, biceps, core

Immediately after completing the 12 T boat, complete the 10 variant dumbbell boat (each hand).

For T-boats, put the barbell between your legs. Bend down 45 degrees, tighten the core and maintain a strong posture-keep your lower back straight and don't let it arch. Contract the latissimus dorsi and pull the barbell to your chest. Pause contraction 1 sec, then slowly loosen the barbell and fall back to the ground.

As for the variant dumbbell rowing, suppose you push two dumbbells up, keep the core tight, lay your back flat at 45 degrees, and vigorously stroke your right arm slightly higher than your torso. Don't turn your body, contract the peak 1s, then return and repeat the same action with your left arm.

6. Target number of triple whammy in the lower abdomen: each group 15 gluteal bridge, 10 reverse abdominal roll, V-shaped pause for 30 seconds, and one * * * completes two groups.

Target muscle group: lower abdomen

Abdominal combo is a strategic super group, which is used to bomb your abdomen. It includes three exercises-gluteal bridge, reverse abdominal rolling and V-shaped stillness. If you are not familiar with these three exercises, you can check the action guide below.

1), find a spacious space or a flat bench, which is the premise for you to start practicing.

2) Complete 15 gluteal bridge. Once this becomes too easy, you can put a dumbbell on your leg to practice.

3) Don't rest. Do 10 reverse belly roll right away. Similarly, once this becomes too easy, you can also put a dumbbell on your leg to practice.

4), do not rest, and then immediately complete the V-shaped static for 30 seconds.

5) Take a break for one minute.

6) Repeat step 1-5 twice.

7. Super group-sit dumbbell push+dumbbell side lift

Target quantity: each group 12 lifts, 12 side lifts, one * * *, complete 2 groups.

Target muscle group: shoulder

1), complete the 12 sitting dumbbell, keep the core tight, shrink the shoulders, and lower the arms slightly below the level.

2) Immediately take a pair of dumbbells with lighter weight and complete the side lift of 12 dumbbells. Keep your arms straight and lift them to one side. Your hands should be in a big "T" shape with your body shape.