Hold a dumbbell in both hands and hang it at your sides, palms facing each other. Take a step forward with your left foot, lower your body and squat in a standing position. Jump up, quickly change legs, turn your right foot forward, turn your left foot back, and land with a stance. Repeat with both feet 10 times, and do 3 groups.

2. Walk on tiptoe.

Take a heavy dumbbell (such as 4 kg) in each hand, hang it at your sides, and then stand on tiptoe and walk forward (if there is not enough space, you can walk in circles) for one minute.

3. leg press gap.

Stand on a box with a height of 15cm, and hang a light dumbbell (1-2kg) at your sides. The right leg stands backwards, the knees are infinitely close to the ground, and the hips drive the body forward. Return the right foot to the box, change the left foot to do the same action, each leg 10 times, repeat 3 groups.

4. Bend your knees and swing the kettle bell

Grab a kettle bell with one hand (or both hands), bend your knees and press your hips, making an angle of 45 degrees with the floor, and throw the kettle bell back between your legs when squatting. Keep your arms straight, stand up, swing the kettle bell to your chest with the rising power of your hips and thighs, then squat down and swing the kettle bell backwards from between your legs.