Course content:
Warm-up for 3 minutes: 30 seconds for each movement, without rest.
60 minutes of formal training: 50 seconds for each movement, rest 10s.
Squat jump part: self-weight squat/leg lift/side-to-side squat/toe jump/side leg lift back and forth.
Core part: Half-way Bobby/Push-ups+High-level flat cross toes touching the ground.
Squat part: alternate forward and backward lunges (right)/alternate forward and backward lunges (left)/rocket lunges/freehand squats.
Core part: mountain running/jumping.
Squat jump part: alternate lunge/bow jump/empty-handed rope skipping/squat+crossing toes/hip kick/squat jump/bobby jump.
Upper limb abdomen: Superman+push-ups/high platform alternately touching shoulders/side platform support+leg lifting (right)/side platform support+leg lifting (left).
Air pedal/supine leg lift+reflexive belly roll/dead snail/scissors leg lift/high platform leg lift+belly roll (right)/high platform leg lift+belly roll (left)/squat cross-standing belly roll.
Squat jump part: long jump+trot backward, repeat/alternate step squat jump/wide distance+narrow distance squat jump.
Core part of upper limb: bear climbing/Superman standing up/push-ups+backward movement of high flat board/Superman standing up hug/high flat board rowing with one hand+one arm abduction.
Hip part: Hip bridge walking/Hip bridge with one leg (right)/Hip bridge with one leg (left).
Upper limb part: reverse quadruped support alternately touching toes/alternating high and low plate/alternating high plate touching shoulders+climbing.
The core part of squat jump: leg lift *4+ mountain climbing *4/ one leg ratio (right)/one leg ratio (left)/ski jump/squat+squat jump.
The end of fancy bobby: alternate squat jump+bobby/monster bobby/180 degree bobby/bobby+abdominal jump.
Stretching: 4 minutes
The whole set of heel training includes legs, upper limbs and abdominal core, which can be practiced all over the body. In the last 4 minutes, fancy Bobby's heart rate exploded? , I'm Zhibiao 180.
Anna's follow-up is the end of the thief's pleasure and sense of accomplishment? ! Anna practiced for several months and gained her favorite lines. I am very satisfied!