Monday: Abdominal muscles &; boxing
1. Warm-up: Do 5- 10 minutes of aerobic exercise, such as running or skipping rope, to prepare your body.
2. abdominal muscle training: Carry out a series of exercises aimed at abdominal muscles, including sit-ups, plate support, abdominal rolling, etc. Perform 3-4 groups for each movement, each group 15-20 times.
3. Boxing training: Conduct boxing training 15-20 minutes to burn body fat.
Tuesday: Hip and Leg Day
1. Warm-up: Do 5- 10 minutes of aerobic exercise, such as running or skipping rope, to prepare your body.
2. Hip and leg training: Carry out a series of training on hips and legs, including squats, leg lifts and leg bends. Perform 3-4 groups for each movement, each group 15-20 times.
3. Aerobic exercise: Do aerobic exercise for 20-30 minutes, such as brisk walking or jogging, to help the body burn fat.
Wednesday: Upper body &; Fat-burning dance
1. Warm-up: Do 5- 10 minutes of aerobic exercise, such as running or skipping rope, to prepare your body.
2. Upper body training: Carry out a series of exercises aimed at the upper body, including push-ups, dumbbell bends and sit-ups. Perform 3-4 groups for each movement, each group 15-20 times.
3. Fat burning dance training: 15-20 minutes of fat burning dance training to help the body burn fat.
Thursday: rest or stretching?
1. Rest: Take a day off to give your body a full rest and recovery.
2. Stretching: Do some simple stretching activities to help the body recover and relax.
Friday: Whole Body Mixing Day
1. Warm-up: Do 5- 10 minutes of aerobic exercise, such as running or skipping rope, to prepare your body.
2. Whole body training: Carry out a series of exercises aimed at the whole body, including squats, push-ups, sit-ups, etc. Perform 3-4 groups for each movement, each group 15-20 times.
3. Aerobic exercise: Do aerobic exercise for 20-30 minutes, such as brisk walking or jogging, to help the body burn fat.
Saturday: the whole floor.
1. Warm-up: Do 5- 10 minutes of aerobic exercise, such as running or skipping rope, to prepare your body.
2. Floor training: Conduct a series of floor training, including sit-ups and flat support. Perform 3-4 groups for each movement, each group 15-20 times.
3. Aerobic exercise: Do aerobic exercise for 20-30 minutes, such as brisk walking or jogging, to help the body burn fat.
Sunday: Rest or stretch.
1. Rest: Take a day off to give your body a full rest and recovery.
2. Stretching: Do some simple stretching activities to help the body recover and relax.
Please note that this plan includes aerobic exercise and strength training, which can help you burn fat and strengthen your muscles. Besides, diet is also very important. Please ensure that your diet is balanced and low in fat and sugar to help you achieve your health goals.