1. Split-leg squat step jump-first do three lunges, jump to the left, then do three lunges, jump to the right, and repeat the action 15-25 seconds.
2. Ratchet squat-squat action, then quickly rotate to the left about 45 degrees and jump; Squat down again, quickly turn around and jump to the right, and repeat the action 15-25 seconds.
3. The prisoner got up in a kneeling position-his head in his hands, his knees bent, his left leg knelt down, and then his right leg knelt down. After a pause 1 sec, his left leg is raised first, then his right leg is raised, and the action is repeated 15-25 sec.
4. The rattlesnake squats-legs apart, hands clasped in front of him, arms parallel to the floor; Turn the arrow left and right to squat, wave your hands in the direction of your legs, and repeat the action for 30 seconds.
5. Push-up jump-push-up posture, with hands on the ground and knees jumping together, repeating the action 15-25 seconds.
6. Side leg push-ups-push-ups, in which the body is pressed down while bending the elbow, and the left leg is extended to the right. When bending the elbow again, the right leg is extended to the left, and the action is repeated 15-25 seconds.
7. Push-ups touch your toes-push-ups, lift your hips when you get up, and touch your right toe with your left hand to recover. When you get up again, touch your left toe with your right hand to restore, and repeat the action 15-25 seconds.
8. Push-up pulse-push-up posture, the body moves down to a distance of about a fist from the ground, and quickly makes an action up and down for 30 seconds.
9. Flat-supported rotary jump-bend your elbows in a flat-supported posture, put your legs together, twist to the left by jumping, and then return to the right, and repeat the action 15-25 seconds.
10. The black widow slides with her knees up-her arms are ready, her left knee bends forward and upward, and when she stops, she lifts her hips 1 time, changing to the other side, and repeating the action 15-25 seconds.
1 1. Side-stepping mountaineering style-arm flat support preparation, when climbing, legs alternately extend to the outside and the same side, and the action is repeated 15-25 seconds.
12.V-shaped support pulse-half the amplitude of ordinary V-shaped belly roll, rapid belly roll.