I am a fitness instructor, and my family dumbbell training program: 1 warm-up exercise takes about 10 minutes, which can make my body sweat slightly. Random selection: skipping rope, running, climbing stairs, squatting and standing up, etc. On the first day, the target muscle: chest, action: 6 groups of flat dumbbell flying birds, 5 groups of flat dumbbell bench press, 6 groups of push-ups, and the next day, the target muscle: back, action: 7 groups of single-arm dumbbell rowing, 5 groups of humpback dumbbell rowing, straight leg hard pulling: action: 5 groups of dumbbells pushing up, 5 groups of flying birds bending down, 5 groups of dumbbells lifting horizontally before one arm, and 5 groups of dumbbells rowing vertically. Action: 3 groups of dumbbells are lifted alternately, 3 groups of dumbbells are concentrated, 3 groups of dumbbells are lifted horizontally on the chest, 3 groups of dumbbells are pushed horizontally at a narrow distance, and 3 groups of dumbbells are behind the neck of one arm. Actions: Step-cutting squats in 3 groups, one-leg squats in 4 groups, leapfrog in 2 groups, x30 squats, leg lifts in 3 groups, x 120 squats and hip lifts in 3 groups. On the sixth day, target muscles: back, waist and abdomen, movements: pull-ups for 2 groups x exhaustion, single-arm dumbbell rowing for 3 groups x8, oblique dumbbell rowing for 3 groups x8, straight leg hard pulling for 3 groups x 12, belly rolling for 2 groups x exhaustion, waist turning for 2 groups x40, belly rolling for 2 groups x exhaustion, bell lifting for 3 groups x 12, and rest for 6 days. The time is 10-20 minutes. A climb stairs, b jog, c jump rope, d race, e run in place. If you have any fitness questions, you can ask our coach to answer them.