Monday: Pull-ups/arm flexion and extension/barbell bucket squat push, three action cycles, do 6 groups. Then do two sets of backhand pull-ups/push-ups, and two sets of hanging legs. I have practiced the upper body, and it is carried out in a light weight, multi-group and short rest time. The advantage of this is that the fat-reducing effect is super good.

Because you are in the period of reducing fat, the training method of increasing muscle is definitely ineffective.

Tuesday: first do tabata 10 minute, elbow board support+high leg lift+boxing punch+squat jump +burpee jump+split jump+quick punch+bending over to break the step, 8 moves, each action is 20 seconds, and the cycle is twice.

Then do yoga for an hour. The advantage of yoga is stretching muscles, which has a good effect on joint recovery.

Wednesday: 10 minutes in tabata; Training is the same as Monday, but the intensity is slightly lower.

Thursday: Go to work by bike, about 35 kilometers, about 2 hours.

Friday: Training on Monday.

Saturday, rest, cheat.

Go out for a walk on Sunday.