* standard squat 30×3
* Hip bridge 20×3
* elastic belt lunge 20×3.
* elastic belt side kick 30×3.
(The time interval of the above groups shall not exceed 1 min.)
* Squat jump 15×4 (interval of 30 seconds)
Tuesday
* standard kneeling push-ups 20×3
* wide kneeling push-ups 20×3
* Narrow kneeling push-ups 20×3
* Crocodiles climb 20×3.
(The time interval of each group shall not exceed 1 minute)
* Jogging for 30-40 minutes
Wednesday
* Horizontal bar hanging vertical leg lifting (10- 15)×3
* Horizontal bar hanging side leg (10- 15)×3
* elastic belt pull-ups on the horizontal bar (5- 10)×3
(The time interval of each group shall not exceed 1 minute)
* Jump rope for 30-40 minutes.
Thursday
* standard squat 30×3
* Hip bridge 20×3
* elastic belt lunge 20×3.
* elastic belt side kick 30×3.
(The time interval of the above groups shall not exceed 1 min.)
* Squat jump 15×4 (interval of 30 seconds)
Friday
* standard kneeling push-ups 20×3
* wide kneeling push-ups 20×3
* Narrow kneeling push-ups 20×3
* Crocodiles climb 20×3.
(The time interval of each group shall not exceed 1 minute)
* Jogging for 30-40 minutes
Saturday
* Horizontal bar hanging vertical leg lifting (10- 15)×3
* Horizontal bar hanging side leg (10- 15)×3
* elastic belt pull-ups on the horizontal bar (5- 10)×3
(The time interval of each group shall not exceed 1 minute)
* Jump rope for 30-40 minutes.
Sunday
rest
* Pay attention to stretching after each training, put safety first, step by step and stick to it.