After each subsequent action is completed, the next action is carried out, and six actions are a cycle. After completing one cycle, rest between groups, repeat training after breathing returns to normal, and * * * complete four cycles.

1. Push the treadmill by hand: adjust the gradient of the treadmill to 7 to 10, then adjust the speed to 0, hold the handle of the treadmill with both hands straight, and push the crawler with both legs to make the treadmill rotate;

2. Pull the rope: Tie one end of the rope to the sled and pull the sled at a distance of15m. After pulling to the front, the trainer moves in the opposite direction to15m and pulls the rope in the opposite direction;

3. Moving dumbbells: walking with one hand lifting dumbbells 15 seconds, walking with the other hand 15 seconds;

4. Solid ball passing: Hold the solid ball, stand side by side with the training partner, with a distance of 4 meters, turn around and pass the ball to the partner, then turn around and get the ball. 15 seconds later, switch sides with your partner and continue to pass 15 seconds;

5. Throw the solid ball to the wall: stand sideways against the wall, turn around and throw the solid ball to the wall. When it bounces back, switch sides after 15 seconds and continue throwing 15 seconds;

6. Spider-Man Push-ups: Squat on the ground in a push-up posture, bend your arms and lower your body, with your right leg forward and your right knee touching your right elbow. After returning to the starting position, change the left leg and face forward.