Monday: Hip and leg training day, including hip bridge, leg clamping, squat and false crossing, can effectively exercise hip and leg muscles and achieve shaping effect.

Tuesday: high-intensity fat burning day, including running, aerobic fat burning and strenuous aerobic exercise. , can help burn fat to lose weight and improve heart and lung function.

Wednesday: intense floor day, including abdominal muscle tearing, flat support, Russian rotation, etc. It can effectively exercise abdominal muscles and achieve the effect of flattening the abdomen.

Thursday: relaxation stretching day, including yoga, pilates, stretching, etc. Can help the body relax, relieve stress and fatigue.

Friday: Upper Body+Abdominal Training Day, including dumbbells, push-ups, sit-ups, etc. , can exercise upper limb strength and shape abdominal lines.

Saturday: Hip+Aerobic Training Day, including Squat, Frog Leg, Jumping Squat, etc. , can exercise hip muscles, strengthen aerobic exercise, so as to achieve the effect of raising hip and reducing fat.

Sunday: a rest day, you can take a day off and let your body get a full rest and recovery.

In addition, you can adjust the training plan and intensity according to your own needs and physical condition to achieve better training results. At the same time, pay attention to the adjustment of diet and maintain a healthy lifestyle.