1, push-ups up 12 times. Hold the edge of the stool with both hands, with your arms under your shoulders, your legs straight back, your back straight, your elbows bent down until your chest almost touches the stool, then straighten your arms and get up and recover.

2. Bulgaria squats 12 times and changes sides. Stand in front of the bench, chest out and abdomen in, back straight, hands akimbo, one foot on the bench, slowly squat down to about 90 degrees to your knees, and then get up and restore. If you can't keep your body stable, you can put the stool on the wall and hold the wall with your hands to keep your body balanced.

3. Support left and right jumps 16 times. Stand on one side of the stool, bend over, hold both sides of the stool with both hands, tighten the core, put your arms together, jump from one side of the stool to the other, and then jump back after your feet are implemented.

4, straight leg supine back support 12 times. Turn your back to the stool, put your hands on the edge of the stool, straighten your legs, relax your lower limbs, tighten your shoulders, bend and stretch your arms at the back, and move your back up and down along the outside of the stool.