Here are three videos:
NTC Nike women's training camp (upper body)
NTC Nike Women Training Camp (Lower Body)
NTC Nike women's training camp (core area, namely waist and abdomen)
Our exercise is divided into three parts: upper body, lower body and core area. Practice only a part at a time.
(The following 4X 12 represents 4 groups for each action, and each group 12. Take a break between groups for 30 seconds to 2 minutes. )
If you pay equal attention to shaping and reducing fat, you can intercept two movements at a time from the video, 4X 12 or 4X 15, then jump rope for 5~min and run for 20min.
So, three times a week,
The first two movements of the upper body, 4X 12 or 4X 15, then jump rope for 5~min and run for 20min.
The last two movements of the lower body, 4X 12 or 4X 15, then jump rope for 5~min and run for 20min.
The last two waist and abdomen movements, 4X 12 or 4X 15, then jump rope for 5~min and run for 20min.
Total * * * is six movements. You should be familiar with these six movements for two weeks.
In the third week, add one action, three actions at a time.
The first three movements of the upper body, 4X 12 or 4X 15, then jump rope for 5~min and run for 20min.
The last three movements of the lower body, 4X 12 or 4X 15, then jump rope for 5~min and run for 20min.
The third waist and abdomen movement, 4X 12 or 4X 15, then jump rope for 5~min and run for 20min.
A total of * * * is nine movements. You have to do these nine moves for another two weeks, and you will be familiar with them again in these two weeks.
In the fourth week, add one action, four actions at a time.
And then you know ...
By the sixth week, add five movements, at most five movements at a time, usually 4~5 movements.
If the time is too long, the running time can be reduced appropriately.
I think after this, you should have a clear plan yourself.
In fact, the movements in the above video are not classic fitness movements. But this plan is a classic fitness plan.