First week
Swimming in A 100 on Monday, don't stop, don't touch the bottom and wall of the pool.
B marching with load (load 1/4 weight) takes 45 minutes and the distance is 3 kilometers. You can walk along the road or through the village.
Cycling on Tuesday, the heart rate is 70% of the maximum heart rate.
B skipping rope 10 minutes without rest.
On Wednesday, group A 3 had the limit of 30 seconds push-ups.
B 3 km long-distance running (medium speed, 8-9 minutes)
Group C 3 climbed the rope and marched for 5 kilometers, and the time was 1 hour 15 minutes. It took 40 minutes to cross the village along the highway/1 hour.
Bicycle A On Thursday, the heart rate is 70% of the maximum heart rate.
B 40-yard sprint (*** 10 times, rest for 30 seconds between groups)
Swimming c150m
March 5km on Friday, which takes 1 hour, along the highway 1 5min/through the village1hour for 49min.
On Saturday, there are 3 groups of limited number of sit-ups and push-ups (30 seconds in each group).
Limit pull-ups in group B 3
200 meters swimming
Closed on Mondays.
Second week
March 8km on Monday, 2 hours along expressway/2 hours and 40 minutes across the village.
On Tuesday, a bicycle, the heart rate is 70% of the maximum heart rate, and the time is 20 minutes.
On Wednesday, the number of sit-ups, push-ups and pull-ups in group A 3 is limited (30 seconds is a cycle)
B 5 km long-distance running (medium speed, 8-9 minutes)
C 3 group, each group has 30-50 squats, weighing 65438+ 0/4 of its own weight, and each squat is perpendicular to the thigh and calf.
Thursday is a 300-meter swim.
March along a10km for 3 hours/cross the village for 4 hours on Friday (load 1/3 weight).
On Saturday, group A 3 has the limit number of sit-ups, push-ups and pull-ups (35 seconds is a cycle).
B bicycle, the heart rate is 80% of the maximum heart rate, and the time is 20 minutes.
Swimming c150m
Closed on Mondays.
Third week
On Monday, the number of sit-ups, push-ups and pull-ups in group A 3 was limited (40 seconds was a cycle)
B 4 km long-distance running (medium speed, 7-8 minutes)
C 4 group, each group has 50 squats, weighing 65438+ 0/3 of its own weight, and each squat is perpendicular to the thigh and calf.
On Tuesday, a bicycle, the heart rate is 80% of the maximum heart rate, and the time is 20 minutes.
B skipping rope 12 minutes without rest.
March along the road for 3 hours/cross the village for 4 hours (load 1/3 weight) on Wednesday.
Swim 400 meters on Thursday
On Friday, group A 4 has the limit number of sit-ups, push-ups and pull-ups (40 seconds is a cycle).
B 6 km long-distance running (medium speed, 7-8 minutes)
A bicycle on Saturday, the heart rate is 80% of the maximum heart rate for 20 minutes.
B skipping rope 10 minutes without rest.
Swimming c150m
Closed on Mondays.
Fourth week
March 8 kilometers on Monday, 2 hours along the road/2 hours and 40 minutes across the village (load 65438+ 0/3 of the weight).
Tuesday is a 400-meter swim.
Group B 4 extreme parallel bars
The number of sit-ups, push-ups and pull-ups in group C 4 is limited (40 seconds is a cycle)
Wednesday 6 km long-distance running (medium speed, 7-8 minutes)
Group B 3 (8- 12 times) lifted legs, lifted legs, flexed legs and extended legs.
On Thursday, the number of sit-ups, push-ups and pull-ups in group A 4 is limited (40 seconds is a cycle)
B bicycle, the heart rate is 85% of the maximum heart rate, and the time is 25 minutes.
March at A 12km on Friday, 3 hours along the road/4 hours across the village (load 1/3 weight).
On Saturday, group A 4 has the limit number of sit-ups, push-ups and pull-ups (40 seconds is a cycle)
B skipping rope 15 minutes without rest.
Closed on Mondays.
Fifth week
Monday's 3-kilometer run (fast, 6 minutes)
500 meters swimming
Group C 3 (8- 12 times) lifted legs, flexed legs, flexed legs and extended legs
On Tuesday, A skipped rope 12 minutes without rest.
Rest on Wednesday
Swim 500 meters on Thursday.
Group B 4 extreme parallel bars
On Friday, A 18km marched through the village along the highway for 4 hours and 30 minutes /6 hours (load 1/3 weight).
On Saturday, group A 4 has the limit number of sit-ups, push-ups and pull-ups (40 seconds is a cycle)
B skipping rope 12 minutes without rest.
Closed on Mondays.