What should novice girls practice in their primary strength training program?

Monday: hip tightening training

Straight leg hard pull 4* 16 times.

Alternate lateral lunges for 4*20 times.

Sumo Squats 4*20 times

Weight gluteal bridge 4* 16 times

Clam opening and closing 4* 16 times.

Kneel and kick 4*25 times

Tuesday: core training of thin waist and abdomen

Roll abdomen 4* 16 times.

Lie on your back and roll your left abdomen 4* 16 times.

Lie on your back and roll your abdomen on the right side 4* 16 times.

Reverse leg roll-up 4* 16 times.

Roll your belly and touch your knees 4* 16 times.

Real fasting training 4*20 seconds

Wednesday: body shaping and fat reduction

Squat jump 5* 16 times.

Weight Bulgaria squats 4* 16 times.

Bend down and stretch YW 4 * 16 times.

Kneeling push-ups 4* 15 times

Support 4*20 opening and closing jumps.

Flat bracket 4*20s

Thursday: Back+Hip and Leg Training

The kettle bell is recited 4*20 times.

Straight leg hard pull 4* 16 times.

Prone from both ends 4* 16

Prone w stretching 4*20 times.

Elastic belt straight arm pull down 4*20 times.

Elastic belt rowed 4*20 times in the high position.

Friday: Shoulder-chest tightening training

Small dumbbell flat-bottomed bird 4* 16 times

Kneeling push-ups 4* 16 times

Small dumbbell bench press 4* 16 times.

Stand and push the shoulder 4* 16 times.

Lift the dumbbell 4*20 times in front.

Small dumbbell side lift 4*20 times.